Mediterranean Chickpea Salad
This Mediterranean Chickpea Salad is a vibrant and nutritious dish combining fresh vegetables, creamy feta, and hearty chickpeas. Perfect for a quick lunch, light dinner, or side, it offers a wholesome and flavorful meal that is easy to prepare.
Servings: 4 servings
Ingredients
- 2 cans chickpeas (15 oz each), reduced-sodium, drained and rinsed
- 0.5 red onion thinly sliced
- 1 medium cucumber diced
- 0.5 cup feta cheese crumbled
- 8 oz cherry tomatoes halved
- 0.25 cup fresh parsley chopped
Instructions
- Begin by draining the canned chickpeas in a colander. Rinse them thoroughly under cold running water to remove excess sodium and the canning liquid. Set aside to drain completely.
- Thinly slice the red onion and dice the cucumber into bite-sized pieces. Halve the cherry tomatoes and roughly chop the fresh parsley. These fresh veggies add crispness and vibrant color to the salad.
- In a large mixing bowl, add the drained chickpeas, sliced red onion, diced cucumber, halved cherry tomatoes, and chopped parsley. Toss gently to combine all the ingredients evenly.
- Sprinkle the crumbled feta cheese over the salad. Be generous with the feta, as its creamy texture and tangy flavor complement the freshness of the vegetables perfectly.
- For the dressing, you can keep it simple with olive oil, fresh lemon juice, salt, and pepper to taste. Drizzle the dressing over the salad and toss gently one more time to ensure everything is well coated.
- Serve the salad immediately for a fresh crunch or chill it in the refrigerator for 30 minutes to allow the flavors to meld beautifully. This salad tastes amazing either way!
Notes
Always rinse canned chickpeas to reduce sodium and improve flavor. Use fresh, ripe cherry tomatoes for the best sweetness and juiciness. For a milder onion flavor, soak sliced onions in cold water for 10 minutes before adding to the salad. Chill the salad before serving to let the flavors marry and intensify. Use high-quality extra virgin olive oil for a rich, authentic Mediterranean taste. Adjust the amount of feta cheese according to your preference for creaminess and saltiness. Try to dice the cucumber evenly for consistent texture throughout the salad.
Variations include adding olives, making it vegan by substituting feta with tofu or vegan feta, including avocado, adding grains like quinoa or bulgur, spicing it up with red pepper flakes or cumin, experimenting with fresh herbs like mint, dill, or basil, and boosting protein with grilled chicken or shrimp.
Store leftovers in an airtight container in the refrigerator for up to 3 days, draining excess liquid before serving. Consume avocado additions within 1 day for optimal freshness.