Description
Mediterranean chickpea salad brings zesty freshness to summer dining with crisp vegetables and tangy herbs. Packed with protein and bursting with Mediterranean flavors, this colorful dish delivers a delightful meal you can enjoy at any gathering or casual lunch.
Ingredients
Scale
Salad Ingredients:
- 30 ounces (850 grams) canned chickpeas, drained and rinsed
- 1 pint (473 milliliters) red grape or cherry tomatoes, halved or quartered
- 1 English cucumber, diced
- 1 green bell pepper, diced
- 1 small red onion, thinly sliced
- 1/2 cup (75 grams) sliced kalamata olives
- 1/2 cup (75 grams) crumbled feta cheese
Herbs:
- 2 tablespoons (8 grams) freshly chopped basil
- 2 tablespoons (8 grams) freshly chopped mint
Dressing Ingredients:
- 2 tablespoons (42 grams) honey
- 3 tablespoons (45 milliliters) extra virgin olive oil
- 2 tablespoons (30 milliliters) lemon juice
- 2 tablespoons (30 milliliters) white wine vinegar
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Combine chickpeas, diced tomatoes, cucumber, bell pepper, red onion, olives, crumbled feta, chopped basil, and mint in a spacious mixing vessel.
- Gently warm honey in the microwave for 10-15 seconds until it becomes fluid and easily pourable.
- Whisk the liquefied honey with olive oil, freshly squeezed lemon juice, vinegar, salt, and ground black pepper to create a harmonious dressing.
- Drizzle the prepared dressing over the vegetable and legume mixture, ensuring each ingredient is evenly coated.
- Thoroughly toss the salad to distribute the dressing and blend the flavors.
- Chill the salad in the refrigerator for at least 15-20 minutes to allow the ingredients to marinate and develop a robust taste profile.
- Serve cold as a refreshing side dish or light Mediterranean-inspired meal.
Notes
- Enhance the salad’s protein content by adding grilled chicken or tofu for a more substantial meal.
- Swap feta with dairy-free alternatives like nutritional yeast or vegan cheese to make the recipe completely plant-based.
- Use fresh herbs from your garden or balcony to elevate the flavor profile and add a vibrant, aromatic touch.
- Allow the salad to marinate for 30 minutes before serving to let the dressing deeply infuse the vegetables and chickpeas with zesty Mediterranean flavors.
- Prep Time: 10 minutes
- Cook Time: 15 seconds
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 297 kcal
- Sugar: 9 g
- Sodium: 393 mg
- Fat: 16 g
- Saturated Fat: 3 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 32 g
- Fiber: 8 g
- Protein: 10 g
- Cholesterol: 10 mg