Description
Delightful Mediterranean Chickpea Salad brings together crisp vegetables, herbs, and tangy dressing in a refreshing ensemble. Fresh ingredients blend seamlessly to create a light, nutritious meal you’ll crave again and again.
Ingredients
Scale
- 2 cans (15 oz/425 g) chickpeas, drained and rinsed
- ½ cup (75 g) kalamata olives, sliced
- ½ cup (75 g) crumbled feta cheese
- 1 cup (150 g) cherry or grape tomatoes, halved
- 1 cucumber, diced
- 1 red bell pepper, diced
- ½ red onion, finely chopped
- ¼ cup (15 g) fresh parsley, chopped
- 2 tbsps fresh mint, chopped (optional)
- ¼ cup (60 ml) extra-virgin olive oil
- 2 tbsps fresh lemon juice
- 1 tbsp red wine vinegar
- 1 tsp Dijon mustard
- 1 garlic clove, minced
- ½ tsp dried oregano
- salt and black pepper, to taste
Instructions
- Ingredient Fusion: In a large bowl, combine chickpeas, cherry tomatoes, cucumber, bell pepper, red onion, Kalamata olives, feta cheese, parsley, and mint, creating a colorful and textured Mediterranean ensemble.
- Dressing Preparation: Whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, oregano, salt, and pepper until a smooth, well-integrated vinaigrette forms, releasing vibrant aromatics.
- Flavor Melding: Pour the dressing over the vegetable mixture, delicately tossing with a spatula to ensure each ingredient is evenly coated, allowing the flavors to harmonize without compromising the salad’s structural integrity.
- Flavor Development: Let the salad rest at room temperature for 15-20 minutes, or refrigerate for enhanced taste depth, enabling the ingredients to marinate and develop a robust, complex Mediterranean profile.
Notes
- Chill for Maximum Flavor: Let the salad rest in the refrigerator for 20-30 minutes to allow ingredients to marinate and develop deeper, more complex taste profiles.
- Gentle Mixing Technique: Fold ingredients softly with a spatula to prevent breaking delicate components like tomatoes and feta, maintaining the salad’s fresh texture.
- Customize Protein Options: Easily transform this salad into a complete meal by adding grilled chicken, chickpeas, or plant-based protein for extra nutrition and substance.
- Balance Seasoning Carefully: Taste and adjust salt and acid levels incrementally, as Kalamata olives and feta are naturally salty, ensuring a harmonious flavor balance.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch, Snacks
- Method: None
- Cuisine: Mediterranean
Nutrition
- Serving Size: 5
- Calories: 320
- Sugar: 3 g
- Sodium: 600 mg
- Fat: 18 g
- Saturated Fat: 4 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 8 g
- Protein: 10 g
- Cholesterol: 15 mg