Description
A bright, creamy, and salty Mediterranean chickpea salad that comes together in just 10 minutes. Packed with protein and fiber, this versatile dish tastes better the next day and serves as a perfect weeknight savior or picnic main course.
Ingredients
Scale
- 2 cans (15 oz each) chickpeas (garbanzo beans), drained and rinsed
- 1 medium English cucumber, diced
- 1 small red onion, finely diced
- 1/2 cup Kalamata olives, pitted
- 1 cup cherry tomatoes, halved
- 1 cup feta cheese, crumbled
- 1/2 cup fresh parsley, chopped
- 2 tablespoons fresh mint, chopped
- 1/4 cup extra virgin olive oil
- 3–4 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 1 teaspoon honey
- Salt and black pepper to taste
Instructions
- Drain and rinse the chickpeas thoroughly in a colander to remove the starchy liquid. Shake off excess water and pat dry if necessary.
- Dice the cucumber, halve the cherry tomatoes, and finely dice the red onion. If the onion is too strong, soak it in cold water for 10 minutes and drain.
- In a small bowl, whisk together the olive oil, fresh lemon juice, Dijon mustard, minced garlic, honey, salt, and black pepper until emulsified.
- In a large mixing bowl, combine the drained chickpeas, cucumber, tomatoes, red onion, and olives.
- Pour the dressing over the vegetable mixture and toss gently to coat everything evenly.
- Crumble the feta cheese over the top and sprinkle with chopped parsley and mint. Toss one more time gently to distribute the cheese and herbs without mashing them.
- Chill the salad in the refrigerator for at least 30 minutes before serving to allow flavors to meld. Serve chilled or at room temperature.
Notes
[‘Rinsing the chickpeas is crucial to remove the metallic canned taste.’, ‘The salad tastes better the next day as the chickpeas absorb the dressing.’, ‘Do not freeze this salad as the vegetables will become mushy.’, ‘For a spicy kick, add red pepper flakes or diced jalapeño.’, ‘To make it dairy-free, swap feta for vegan feta or omit it and add avocado.’]
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 280
- Sugar: 6
- Sodium: 450
- Fat: 16
- Saturated Fat: 5
- Carbohydrates: 28
- Fiber: 7
- Protein: 10
Keywords: Mediterranean chickpea salad, feta salad, healthy lunch, quick dinner, vegan option, gluten-free salad, chickpea recipe, lemon dressing