Mediterranean chickpea salad
Whip up a delicious and refreshing Mediterranean Chickpea Salad with cherry tomatoes, feta cheese, olives, red onion, red pepper, cucumber, and a zesty olive oil, lemon juice, and mustard dressing. Perfect as a healthy lunch or a vibrant side dish!
- 02 Jun 2024
- Cook time 0 min
- Prep time 20 min
- 8 Servings
- 12 Ingredients
This Mediterranean chickpea salad is a vibrant and nutritious dish that brings a taste of the Mediterranean to your table. Featuring a combination of chickpeas, fresh vegetables, herbs, and a zesty dressing, it's perfect as a healthy lunch, a side dish, or even a light dinner. Packed with flavors and easy to prepare, this salad is sure to become a staple in your kitchen.
Ingredients:
Instructions:
- Halve the cherry tomatoes and place them in a large mixing bowl.
- Dice the red pepper and cucumber, then add them to the bowl.
- Finely chop the red onion and add it to the bowl as well.
- Drain and rinse the canned chickpeas thoroughly.
- Add the chickpeas to the mixing bowl with the vegetables.
- Include the crumbled feta cheese and sliced olives for extra flavor and texture.
- In a separate small bowl, combine the minced garlic, olive oil, lemon juice, vinegar, and mustard.
- Whisk the ingredients together until well blended and emulsified.
- Pour the dressing over the mixed vegetables, chickpeas, feta cheese, and olives.
- Toss everything together gently to ensure the ingredients are evenly coated with the dressing.
- Transfer the Mediterranean chickpea salad to a serving dish or individual plates.
- Enjoy immediately or refrigerate for an hour to allow the flavors to meld together.
Tips:
- For added texture, consider lightly roasting the chickpeas before adding them to the salad. This can also enhance their flavor.
- You can substitute the feta cheese with goat cheese for a slightly different but equally delicious taste.
- To save time, use pre-minced garlic or garlic paste instead of fresh garlic cloves.
- Feel free to add fresh herbs like parsley or basil to enhance the flavor.
- If you're preparing this salad in advance, keep the dressing separate and add it just before serving to maintain the crunchiness of the vegetables.
- Adjust the seasoning to your taste - you may want to add a pinch of salt and pepper to bring out all the flavors.
With its colorful medley of ingredients and delightful flavors, this Mediterranean chickpea salad is not only pleasing to the eye but also satisfying and nutritious. It's a dish that you can prepare in advance and enjoy on the go, making it perfect for busy lifestyles. Enjoy the wholesome goodness of Mediterranean cuisine with every bite!
| Nutrition Facts | |
|---|---|
| Serving Size | 130 grams |
| Energy | |
| Calories 90kcal | 4% |
| Protein | |
| Protein 4.30g | 3% |
| Carbohydrates | |
| Carbohydrates 10g | 3% |
| Fiber 2.44g | 6% |
| Sugar 3.53g | 4% |
| Fat | |
| Fat 14g | 16% |
| Saturated 3.46g | 12% |
| Cholesterol 13mg | - |
| Vitamins | |
| Vitamin A 45ug | 5% |
| Choline 16mg | 3% |
| Vitamin B1 0.08mg | 6% |
| Vitamin B2 0.16mg | 12% |
| Vitamin B3 0.53mg | 3% |
| Vitamin B6 0.18mg | 10% |
| Vitamin B9 45ug | 12% |
| Vitamin B12 0.24ug | 10% |
| Vitamin C 20mg | 21% |
| Vitamin E 0.44mg | 3% |
| Vitamin K 8ug | 7% |
| Minerals | |
| Calcium, Ca 100mg | 7% |
| Copper, Cu 0.11mg | 0% |
| Iron, Fe 1.07mg | 10% |
| Magnesium, Mg 22mg | 5% |
| Phosphorus, P 100mg | 8% |
| Potassium, K 220mg | 7% |
| Selenium, Se 3.29ug | 6% |
| Sodium, Na 200mg | 13% |
| Zinc, Zn 0.85mg | 8% |
| Water | |
| Water 100g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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