Description
The Mediterranean Chickpea Salad is a nutrient-dense meal that combines crisp cucumbers, juicy cherry tomatoes, and hearty chickpeas, providing a symphony of textures and vibrant flavors. It's perfect for busy workdays, requires no cooking, and can be prepared in under fifteen minutes.
Ingredients
2 cans (15 oz each) Canned Chickpeas (Garbanzo Beans), rinsed and drained
1 large English Cucumber, diced
1 pint Cherry Tomatoes, halved
1 medium Red Bell Pepper, diced
1/2 medium Red Onion, finely minced
1/2 cup Kalamata Olives, pitted and sliced
1/2 cup Feta Cheese, crumbled (optional)
1/2 cup Fresh Parsley, finely chopped
1/4 cup Extra Virgin Olive Oil
2 tablespoons Fresh Lemon Juice
2 cloves Garlic, minced
1 teaspoon Dried Oregano
1 teaspoon Raw Honey or Maple Syrup (optional)
Sea Salt and Black Pepper, to taste
Instructions
- Prepare the Vinaigrette: In a small glass jar or bowl, whisk together the extra virgin olive oil, fresh lemon juice, minced garlic, dried oregano, and honey. Season with a pinch of sea salt and freshly cracked black pepper. Set this aside
- Rinse the Chickpeas: Open the cans of chickpeas and pour them into a fine-mesh colander. Rinse them under cold running water until the foam disappears. Shake well to remove excess moisture
- Chop the Vegetables: Dice the English cucumber, red bell pepper, and red onion into uniform, bite-sized pieces. Halve the cherry tomatoes. Finely chop the fresh parsley
- Combine Ingredients: In a large mixing bowl, add the chickpeas, cucumbers, peppers, onions, tomatoes, olives, and parsley. Pour the prepared dressing over the mixture
- Toss and Chill: Use two large spoons to gently toss the Mediterranean Chickpea Salad until every ingredient is evenly coated in the vinaigrette. Fold in the crumbled feta cheese last
- Rest: For the best results, let the salad sit in the refrigerator for at least 30 minutes before serving
Notes
For added crunch, soak the minced red onion in cold water for five minutes before adding to the salad.
Store in an airtight glass container in the refrigerator for up to 4-5 days.
- Prep Time: 15 mins
- Cook Time: 0 mins
- Category: Lunch
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 320 kcal
- Sugar: 6g
- Sodium: 450mg
- Fat: 16g
- Saturated Fat: 4g
- Unsaturated Fat: 12g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 0mg