Description
Mediterranean Chickpea Salad offers a refreshing blend of crisp vegetables, protein-packed chickpeas, and zesty herbs. Tangy feta and olive oil create a light, delicious medley that whisks you straight to sun-drenched Greek coastal landscapes.
Ingredients
Scale
Proteins and Beans:
- 15 ounces (425 grams) chickpeas, or garbanzo beans, drained and rinsed
- 4 ounces (113 grams) feta cheese, diced
Fresh Vegetables and Herbs:
- 1 ½ cups cherry tomatoes, halved
- 1 English cucumber, halved and sliced
- ½ medium red onion, thinly sliced
- 1 avocado, sliced
- ¼ cup cilantro, chopped
- 1 garlic clove, pressed or minced
Dressing and Seasonings:
- 3 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice, from 1 large lemon
- ½ teaspoon sea salt, or to taste
- 1/8 teaspoon black pepper
Instructions
- Craft a zesty vinaigrette by vigorously whisking together extra virgin olive oil (60 milliliters or 2 fluid ounces), freshly squeezed lemon juice (30 milliliters or 1 fluid ounce), minced garlic cloves (2 pieces), kosher salt, and freshly ground black pepper in a compact mixing vessel.
- Prepare the salad ingredients by dicing ripe tomatoes, slicing crisp cucumber, draining canned chickpeas, finely chopping red onion, cubing creamy avocado, and roughly chopping fresh cilantro leaves.
- Transfer all chopped vegetables and chickpeas into a spacious salad bowl, creating a vibrant Mediterranean-inspired medley.
- Pour the prepared vinaigrette over the salad ingredients, using a gentle tossing motion to ensure each component is evenly coated with the aromatic dressing.
- Carefully fold in crumbled feta cheese, distributing the tangy cheese throughout the salad without crushing the delicate ingredients.
- Allow the salad to rest for 5-10 minutes at room temperature, enabling the flavors to meld and intensify before serving.
Notes
- Prep this vibrant salad in just 15 minutes for a quick, nutritious meal packed with Mediterranean flavors.
- Customize the salad by swapping cilantro with fresh parsley or adding kalamata olives for extra tang.
- Chill the salad for 30 minutes before serving to let the flavors meld and intensify.
- Store leftovers in an airtight container in the refrigerator for up to 2 days, keeping avocado fresh by adding it just before serving.
- For a protein boost, include grilled chicken or shrimp, transforming this side dish into a complete main course.
- Choose ripe, firm avocados and dice them just before mixing to prevent browning and maintain crisp texture.
- Prep Time: 15 minutes
- Category: Lunch, Snacks
- Method: Blending
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 315 kcal
- Sugar: 6 g
- Sodium: 380 mg
- Fat: 22 g
- Saturated Fat: 6 g
- Unsaturated Fat: 14 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 7 g
- Protein: 11 g
- Cholesterol: 25 mg