Mediterranean Chickpea Salad
This vibrant Mediterranean chickpea salad brings together the nutritional powerhouses of the Mediterranean region in one delicious, protein-packed dish. Bursting with colorful vegetables, protein-rich chickpeas, and zesty lemon dressing, it's a complete meal that satisfies both your hunger and nutritional needs. Perfect for meal prep, this salad actually tastes better after it sits for a day, allowing the flavors to meld beautifully.
Equipment
- Large Mixing Bowl
- Small Bowl for Dressing
- Cutting Board
- Sharp Knife
- Whisk
Ingredients
For the salad base
- 2 cans (15 oz each) chickpeas drained and rinsed
- 1 English cucumber diced (about 2 cups)
- 1 pint cherry tomatoes halved
- 1 red bell pepper diced
- 1/2 red onion finely diced
- 1/2 cup kalamata olives pitted and halved
- 1/2 cup feta cheese crumbled
- 1/4 cup fresh parsley chopped
- 1/4 cup fresh mint chopped (optional)
For the lemon herb dressing
- 1/3 cup extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar
- 2 cloves garlic minced
- 1 teaspoon dried oregano
- 1/2 teaspoon Dijon mustard
- 1/2 teaspoon honey optional
- salt and freshly ground black pepper to taste
Instructions
- Drain and rinse the chickpeas thoroughly under cold water. Pat them dry with a paper towel to remove excess moisture—this ensures your salad won't become watery.
- Dice the cucumber, bell pepper, and red onion into uniform, bite-sized pieces (about 1/4 inch). Halve the cherry tomatoes and kalamata olives.
- Finely chop the fresh parsley and mint (if using).
- In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, Dijon mustard, and honey (if using). Season with salt and freshly ground black pepper to taste.
- In a large bowl, combine the chickpeas, cucumber, cherry tomatoes, bell pepper, red onion, olives, and herbs. Pour the dressing over the salad and toss gently to coat all ingredients evenly.
- For the best flavor development, allow the salad to marinate in the refrigerator for at least 30 minutes before serving.
- Just before serving, add the crumbled feta cheese and gently toss once more.
Notes
- For a less pungent onion flavor, soak the diced red onion in cold water for 5-10 minutes, then drain and pat dry before adding to the salad.
- If meal prepping, consider adding half the herbs now and reserving the remainder to add just before serving for maximum freshness.
- This salad can be stored in an airtight container in the refrigerator for up to 4 days.
- For the freshest taste when meal prepping, consider storing the dressing separately and adding it a few hours before eating.
- Add the feta cheese just before serving to maintain its texture.
- If meal prepping, consider adding half the herbs now and reserving the remainder to add just before serving for maximum freshness.
- This salad can be stored in an airtight container in the refrigerator for up to 4 days.
- For the freshest taste when meal prepping, consider storing the dressing separately and adding it a few hours before eating.
- Add the feta cheese just before serving to maintain its texture.
Nutrition
Calories: 320kcalCarbohydrates: 30gProtein: 10gFat: 18gSodium: 480mgFiber: 8gSugar: 6g
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