Mediterranean chickpea salad with feta cheese
Elevate your salad game with our Mediterranean Chickpea Salad featuring tangy feta cheese. This refreshing dish combines protein-packed chickpeas, juicy tomatoes, crisp cucumber, and savory olives, all tossed in a light olive oil and lemon juice dressing. 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
- Cook time 0 min
- Prep time 15 min
- 2 Servings
- 10 Ingredients
Experience the vibrant flavors of the Mediterranean with this delightful chickpea salad featuring feta cheese. Packed with fresh vegetables, tangy feta, and a zesty dressing, this salad is both nutritious and delicious, perfect for a light lunch or as a side dish.
Ingredients:
Instructions:
- Dice the tomatoes and cucumber into small, bite-sized pieces and place them in a large mixing bowl.
- Finely chop the onion and add it to the bowl with the tomatoes and cucumber.
- Slice the olives and add them to the vegetable mixture.
- Add the cooked or canned (rinsed and drained) chickpeas to the bowl with the vegetables.
- In a small bowl, whisk together the olive oil and lemon juice until combined.
- Finely chop the spearmint leaf and coriander leaves and stir them into the dressing.
4. Combine the Ingredients:
- Pour the dressing over the chickpea and vegetable mixture. Toss everything together gently to ensure the vegetables and chickpeas are evenly coated with the dressing.
5. Add the Feta Cheese:
- Crumble the feta cheese over the salad and gently fold it in, being careful not to break up the cheese too much.
6. Season to Taste:
- Season the salad with salt and pepper to taste. Be cautious with the salt as the feta and olives may already be quite salty.
7. Serve:
- Let the salad sit for about 10-15 minutes to allow the flavors to meld together.
- Serve chilled or at room temperature as a main dish or side dish.
Tips:
- Use fresh, ripe tomatoes for the best flavor.
- If possible, allow the salad to sit for 30 minutes before serving to let the flavors meld together.
- You can use any type of olives you prefer; Kalamata olives work particularly well.
- For a creamier texture, consider using crumbled goat cheese instead of feta.
- Adjust the lemon juice and olive oil according to your taste preferences.
Ready in just a few minutes, this Mediterranean chickpea salad with feta cheese is a wonderfully fresh and tangy dish that brings the taste of the Mediterranean to your table. Enjoy the combination of textures and flavors, and feel free to experiment with additional herbs or ingredients to make it your own.
| Nutrition Facts | |
|---|---|
| Serving Size | 600 grams |
| Energy | |
| Calories 490kcal | 19% |
| Protein | |
| Protein 24g | 16% |
| Carbohydrates | |
| Carbohydrates 50g | 14% |
| Fiber 14g | 36% |
| Sugar 14g | 14% |
| Fat | |
| Fat 30g | 35% |
| Saturated 12g | 40% |
| Cholesterol 70mg | - |
| Vitamins | |
| Vitamin A 160ug | 17% |
| Choline 81mg | 16% |
| Vitamin B1 0.29mg | 24% |
| Vitamin B2 0.73mg | 56% |
| Vitamin B3 1.94mg | 12% |
| Vitamin B6 1.65mg | 97% |
| Vitamin B9 120ug | 30% |
| Vitamin B12 1.27ug | 53% |
| Vitamin C 27mg | 30% |
| Vitamin E 1.59mg | 11% |
| Vitamin K 30ug | 26% |
| Minerals | |
| Calcium, Ca 500mg | 39% |
| Copper, Cu 0.56mg | 0% |
| Iron, Fe 5mg | 47% |
| Magnesium, Mg 110mg | 26% |
| Phosphorus, P 510mg | 41% |
| Potassium, K 910mg | 27% |
| Selenium, Se 16ug | 30% |
| Sodium, Na 1300mg | 87% |
| Zinc, Zn 4.33mg | 39% |
| Water | |
| Water 490g | - |
| * 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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