Name: Mediterranean Chickpea Salad
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: Chickpea Base: 2 cans (15 oz each) chickpeas, drained and rinsed (or 3 cups cooked chickpeas); Vegetables & Herbs: 1 English cucumber, diced; 1 cup cherry tomatoes, halved; ½ red onion, finely chopped; 1 bell pepper (red, yellow, or orange), diced; ¼ cup fresh parsley, finely chopped; ¼ cup black olives, sliced; Cheese: ½ cup feta cheese, crumbled; Dressing: 3 tbsp lemon juice (freshly squeezed); 3 tbsp olive oil; 1 clove garlic, minced; 1 tsp Dijon mustard; 1 tsp dried oregano; ½ tsp salt; ¼ tsp black pepper

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Why You’ll Love This Recipe

Mediterranean Chickpea Salad is a vibrant, nutritious dish packed with fresh vegetables, protein-rich chickpeas, and a zesty dressing that brings everything together beautifully. This salad is not only delicious but also incredibly easy to make, requiring minimal preparation. It’s perfect for meal prep, picnics, or a light and healthy lunch. The combination of crunchy cucumbers, juicy tomatoes, tangy feta, and a lemony dressing creates a refreshing and satisfying experience. Plus, it’s naturally vegetarian and can be easily adapted to fit vegan and gluten-free diets.

Ingredients

chickpeas (cooked or canned, drained and rinsed)
cucumber
cherry tomatoes
red onion
bell pepper
feta cheese
black olives
parsley
lemon juice
olive oil
garlic
dijon mustard
dried oregano
salt
black pepper

Directions

Prepare the Vegetables – Chop the cucumber, cherry tomatoes, red onion, and bell pepper into small, bite-sized pieces. Finely chop the parsley.
Mix the Dressing – In a small bowl, whisk together the lemon juice, olive oil, minced garlic, Dijon mustard, dried oregano, salt, and black pepper until well combined.
Assemble the Salad – In a large bowl, add the chickpeas, chopped vegetables, black olives, and crumbled feta cheese.
Add the Dressing – Pour the prepared dressing over the salad and toss everything together until evenly coated.
Let It Rest – Allow the salad to sit for at least 10-15 minutes to let the flavors meld together.
Serve and Enjoy – Garnish with extra parsley or feta cheese if desired. Serve chilled or at room temperature.

Variations

Vegan Option – Omit the feta cheese or replace it with a dairy-free alternative.
Extra Protein – Add grilled chicken, shrimp, or tofu for additional protein.
Different Greens – Mix in arugula, spinach, or romaine lettuce for a more substantial salad.
Spicy Twist – Sprinkle in some red pepper flakes or add chopped jalapeño for a kick.
Nutty Crunch – Toss in some toasted almonds, pine nuts, or sunflower seeds for added texture.

Servings and Timing

Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4-6 servings

Storage/Reheating

Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 4 days.
Freezing: Not recommended, as fresh vegetables will become soggy upon thawing.
Reheating: This salad is best enjoyed cold or at room temperature. If refrigerated, let it sit for a few minutes before serving.

FAQs

How can I make this salad ahead of time?

Prepare all the ingredients and store them separately. Toss everything together with the dressing just before serving to keep it fresh.

Can I use dried chickpeas instead of canned?

Yes! Soak dried chickpeas overnight, then cook them until tender before using in the salad.

What other dressings can I use?

A balsamic vinaigrette or tahini-based dressing can be great alternatives.

Can I add grains to this salad?

Absolutely! Quinoa, couscous, or farro can add more texture and make it heartier.

Is this salad gluten-free?

Yes, all the ingredients in this salad are naturally gluten-free.

Can I add avocado?

Yes, diced avocado adds creaminess and extra nutrients.

How long does the salad stay fresh?

It stays fresh in the refrigerator for up to 4 days.

What type of feta cheese works best?

A good-quality block of feta cheese crumbled by hand works best for a creamy and authentic flavor.

Can I use lime juice instead of lemon?

Yes, lime juice will add a slightly different tangy flavor but works well.

What main dish pairs well with this salad?

Grilled chicken, lamb, fish, or even a pita wrap with hummus pairs beautifully with this salad.

Conclusion

Mediterranean Chickpea Salad is a fresh, flavorful, and easy-to-make dish that suits various dietary preferences. Whether you’re looking for a quick lunch, a side dish, or a meal prep staple, this salad offers a delightful combination of textures and flavors. Give it a try and enjoy a taste of the Mediterranean in every bite!

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