Description
This vibrant 10-Minute Mediterranean Chickpea Salad is a refreshing and wholesome dish packed with protein-rich chickpeas, fresh vegetables, tangy feta cheese, and a flavorful homemade dressing. Perfect for a quick lunch, light dinner, or side dish, this salad combines simple, wholesome ingredients inspired by Mediterranean flavors. Ready in just 10 minutes, it’s easy to prepare, nutritious, and highly customizable.
Ingredients
Scale
For the Chickpea Salad
- 2 (15-ounce) cans chickpeas – drained and rinsed well
- ¾ cup chopped cucumber
- ⅔ cup sliced cherry tomatoes
- ½ cup chopped red bell pepper
- ⅓ cup sliced kalamata olives
- ¼ cup chopped red onion
- ¼ cup crumbled feta cheese
- ¼ cup chopped fresh parsley
For the Dressing
- ¼ cup extra virgin olive oil
- ¼ cup red wine vinegar
- 1 tablespoon Dijon mustard
- 1 teaspoon oregano
- ½ teaspoon garlic powder
- ¼ teaspoon kosher salt
- ¼ teaspoon ground black pepper
Instructions
- Prepare Salad Ingredients: In a large bowl, combine the drained and rinsed chickpeas with chopped cucumber, sliced cherry tomatoes, chopped red bell pepper, sliced kalamata olives, chopped red onion, crumbled feta cheese, and chopped fresh parsley.
- Make Dressing: Add extra virgin olive oil, red wine vinegar, Dijon mustard, oregano, garlic powder, kosher salt, and ground black pepper into a mason jar with a fitted lid. Shake vigorously to emulsify the dressing until fully combined.
- Toss Salad: Pour the dressing over the salad mixture. Toss gently but thoroughly to ensure all ingredients are evenly coated with the dressing.
- Serve: Serve the salad cold or at room temperature immediately. You can also refrigerate it for up to 3 days to let flavors meld.
Notes
- Use low-sodium chickpeas and rinse them well to enhance the flavor and reduce excess salt.
- Feel free to substitute or add other vegetables such as chopped carrots, celery, different bell peppers, or green olives for variety.
- For added protein, incorporate grilled chicken or canned tuna into the salad.
- The salad can be prepared ahead of time and stored in the refrigerator for up to 3 days without losing freshness.
- To make the salad vegan, omit the feta cheese or replace it with a vegan soft crumbled cheese alternative.
Nutrition
- Serving Size: 1 cup
- Calories: 230 kcal
- Sugar: 4 g
- Sodium: 350 mg
- Fat: 15 g
- Saturated Fat: 3 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 6 g
- Protein: 7 g
- Cholesterol: 10 mg
