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Mediterranean Chickpea Salad

Mediterranean Chickpea Salad: Fresh, Flavorful, and Filling

Mediterranean Chickpea Salad is a vibrant, protein-packed dish filled with fresh vegetables and creamy feta, perfect for quick lunches or as a side.
Prep Time 20 minutes
Resting Time 15 minutes
Total Time 35 minutes
Servings: 4 servings
Course: Salad
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Salad
  • 1 can chickpeas drained and rinsed
  • 1 cucumber sliced into quarter-moons
  • 1 red bell pepper finely chopped
  • 0.5 red onion thinly sliced
  • 0.5 cup feta cheese crumbled
  • 0.5 cup Kalamata olives halved
  • 0.25 cup fresh parsley finely chopped
For the Dressing
  • 3 tablespoons extra-virgin olive oil high-quality preferred
  • 2 tablespoons white wine vinegar can substitute with lemon juice
  • 0.5 whole lemon juiced
  • 1 teaspoon Kosher salt or to taste
  • 0.5 teaspoon black pepper freshly ground
  • 0.25 teaspoon red pepper flakes optional for spice

Equipment

  • Mixing Bowl
  • Knife
  • Jar

Method
 

Preparation Steps
  1. Begin by draining one can of chickpeas before rinsing them thoroughly under cold water. Pat them dry with a clean kitchen towel or paper towels.
  2. Slice one cucumber into quarter-moons, finely chop one red bell pepper, and thinly slice half of a red onion. Combine these in a large mixing bowl with halved Kalamata olives and crumbled feta cheese.
  3. In a small jar, combine 3 tablespoons of olive oil, 2 tablespoons of white wine vinegar, the juice of half a lemon, and finely chopped parsley. Add red pepper flakes if desired, then shake vigorously.
  4. Pour the dressing over the salad mixture. Toss gently with large spoons until everything is evenly coated.
  5. Serve immediately or let it sit in the fridge for about 15 minutes before serving for enhanced flavors.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 20gProtein: 10gFat: 16gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 10gCholesterol: 20mgSodium: 600mgPotassium: 400mgFiber: 7gSugar: 4gVitamin A: 500IUVitamin C: 30mgCalcium: 150mgIron: 3mg

Notes

This salad retains its freshness for up to two days. Store dressing separately until ready to serve to keep the salad crisp.

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