Chickpea, tomato and feta salad

Enjoy a refreshing Chickpea, Tomato, and Feta Salad bursting with flavors from cherry tomatoes, fresh parsley, and tangy feta. Tossed with a light vinaigrette, this easy-to-make salad is perfect for a healthy lunch or a satisfying side dish.

  • 09 Mar 2024
  • Cook time 0 min
  • Prep time 20 min
  • 8 Servings
  • 8 Ingredients

Chickpea, tomato and feta salad

Chickpea, tomato, and feta salad is a delightful and nutritious dish that combines the earthy flavors of chickpeas, the freshness of cherry tomatoes, the sharpness of onion, and the creamy texture of feta cheese. This salad is quick to prepare and perfect for a light meal or as a side dish for your main course. With a touch of fresh parsley and a simple dressing of vinegar and olive oil, this salad becomes a burst of flavors and textures in every bite.

Ingredients:

1/3 can canned chickpeas
130g
2 cups cherry tomatoes
360g
1 onion
110g
1 cup fresh parsley
60g
1/2 cup feta cheese
120g
2 tbsp vinegar
30g
1 tbsp olive oil
14g
1 tsp sugar
5g

Instructions:

1. Prepare the Ingredients:
- Drain and rinse the canned chickpeas thoroughly.
- Halve the cherry tomatoes.
- Finely chop the onion.
- Roughly chop the fresh parsley.
- Crumble the feta cheese.
2. Combine Base Ingredients:
- In a large mixing bowl, add the drained chickpeas, halved cherry tomatoes, chopped onion, and parsley.
3. Make the Dressing:
- In a small bowl, mix together the vinegar, olive oil, and sugar until the sugar is fully dissolved.
4. Toss the Salad:
- Pour the dressing over the salad ingredients in the large mixing bowl.
- Toss gently to ensure all the ingredients are evenly coated with the dressing.
5. Add Cheese:
- Sprinkle the crumbled feta cheese on top of the salad.

6. Final Toss:
- Give the salad one final gentle toss to distribute the feta cheese throughout.
7. Serve:
- Transfer the salad to a serving dish and enjoy immediately.

Tips:

- Rinse and drain the canned chickpeas thoroughly to remove excess sodium and improve taste.

- For a more robust flavor, let the salad sit for about 30 minutes before serving to allow the ingredients to marinate and blend together.

- Use a variety of cherry tomatoes, such as heirloom or grape tomatoes, to add more color and flavor diversity to your salad.

- If you prefer a bit more crunch, you can lightly toast the chickpeas in a pan with a drizzle of olive oil before adding them to the salad.

- For an extra burst of freshness, you can add a splash of lemon juice to the dressing.

- Feel free to customize the salad by adding other ingredients like cucumbers, bell peppers, or olives.

This Chickpea, tomato, and feta salad is a versatile and delicious addition to any meal. The combination of chickpeas, fresh vegetables, and feta cheese, enhanced by a light dressing, creates a dish that's not only healthy but also bursting with flavor. Enjoy it as a refreshing light meal, a side dish, or even a potluck favorite. Happy cooking!

Nutrition Facts
Serving Size100 grams
Energy
Calories 88kcal3%
Protein
Protein 4.24g3%
Carbohydrates
Carbohydrates 9g3%
Fiber 2.30g6%
Sugar 3.48g3%
Fat
Fat 5g6%
Saturated 2.22g7%
Cholesterol 13mg-
Vitamins
Vitamin A 70ug8%
Choline 14mg3%
Vitamin B1 0.07mg6%
Vitamin B2 0.15mg12%
Vitamin B3 0.61mg4%
Vitamin B6 0.14mg8%
Vitamin B9 55ug13%
Vitamin B12 0.24ug10%
Vitamin C 18mg19%
Vitamin E 0.39mg3%
Vitamin K 130ug106%
Minerals
Calcium, Ca 100mg7%
Copper, Cu 0.11mg0%
Iron, Fe 1.20mg11%
Magnesium, Mg 20mg5%
Phosphorus, P 100mg8%
Potassium, K 230mg7%
Selenium, Se 2.78ug5%
Sodium, Na 170mg11%
Zinc, Zn 0.85mg8%
Water
Water 80g-
* Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

More recipes

Hummus and flaxseed pepper toast

Ready in minutes, it's a flavorful way to boost your nutrients.

25 Mar 2024

Fresh summer tomato and pepper salad with olive oil and vinegar

Seasoned with a dash of salt and black pepper, it's a healthy and delicious addition to any meal.

14 May 2024

One-pan slow-roasted chicken with olives

Perfect for a hassle-free, yet delicious, family meal.

14 May 2024

Citrusy shrimp, avocado and mango salad

Ideal for a light, nutritious meal that brings a taste of summer to your table.

06 Apr 2024

Beef salad with cellophane noodles

Easy to make and packed with vibrant ingredients, it's a delightful addition to your culinary repertoire.

10 Jun 2024

Crisp and refreshing big green salad with lemon-mustard dressing

Perfect for a light meal or a delightful side.

29 May 2024

Rocket, asparagus and parmesan salad

Perfect for a light lunch or as a flavorful side dish.

06 May 2024

Two-cheese omelette with tomato salad

Perfect for a hearty breakfast or a light brunch.

07 Mar 2024

Thai beef & basil salad

Perfect for a light yet satisfying meal any time of the year.

28 May 2024

Barbecued asparagus with lemon, feta and mint

Perfect for a summer barbecue or a healthy side dish.

01 Apr 2024

Fresh sweet corn and cucumber salad with lettuce and tomatoes

Try it today for a burst of freshness.

21 Apr 2024

Mediterranean chickpea salad with feta cheese

Garnished with fresh spearmint and coriander for a burst of herbal flavor, this salad is a perfect healthy and delicious choice for any meal.

05 Apr 2024

Lemon and garlic fish skewers

Easy to make and perfect for a healthy meal.

10 Apr 2024

Zucchini, rice and chickpea salad

Perfect for a healthy lunch or a refreshing side, this salad brings together flavors and textures that will delight your taste buds.

22 May 2024

Rocket, avocado & walnut salad

This tasty dish combines peppery arugula, creamy avocados, and crunchy walnuts, perfect for a light and healthy meal.

30 Mar 2024

Chicken with rosemary and caper seasoning

Perfect for weeknight dinners or special occasions.

06 Jun 2024

Carrot avocado salad with lemon and coriander

This easy-to-make recipe features crunchy carrots, creamy avocado, zesty lemon, and fragrant coriander mixed with olive oil, black pepper, onion, salt, and garlic for a delightful, nutritious side dish.

04 May 2024

Thai beef salad

Perfect for a light and healthy meal.

20 May 2024

Roasted fennel and baby carrots with fennel seeds and olive oil

Easy to prepare and irresistibly delicious.

31 May 2024

Barley, blueberry and watercress salad

Perfect for a light lunch or a vibrant side dish.

03 May 2024

Bell pepper and hummus snack

Perfect for a nutritious bite any time of the day.

19 Apr 2024

Watercress, smoked salmon and egg salad

Easy to prepare with just the right balance of flavors.

24 May 2024

Avocado, caper and iceberg salad

Ready in minutes for a simple yet flavorful addition to your healthy eating routine.

11 Jun 2024

Spiced beef and pearl couscous salad

Perfectly balanced and deliciously satisfying, it's a must-try meal for any food lover.

14 Apr 2024