Chickpea Salad Ensalada De Garbanzas
Bright, refreshing, and bursting with Mediterranean flavors, Chickpea Salad Ensalada de Garbanzas is a vibrant no-cook dish that's perfect for a quick and healthy meal. This colorful salad combines tender chickpeas with crisp cucumbers, juicy cherry tomatoes, sweet red bell pepper, and zesty red onion, all tied together with crumbled feta and a tangy homemade vinaigrette infused with extra virgin olive oil, red wine vinegar, lemon juice, and dried oregano. Fresh parsley adds an herbaceous touch, making this salad as eye-catching as it is delicious. Ready in just 15 minutes, it’s a versatile option for lunch, dinner, or even as a side dish at summer gatherings. Serve it chilled or at room temperature for a satisfying, nutrient-packed dish that’s both light and flavorful!
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Recipe Information
Ingredients
- 2 cups canned chickpeas
- 1 medium English cucumber
- 1.5 cups cherry tomatoes
- 1 medium red bell pepper
- 0.5 medium red onion
- 0.5 cups fresh parsley
- 0.5 cups feta cheese
- 3 tablespoons extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 1 large garlic clove
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse and drain the canned chickpeas thoroughly, and set them aside in a large mixing bowl.
Dice the English cucumber into small bite-sized pieces and add it to the bowl with the chickpeas.
Halve the cherry tomatoes and toss them into the bowl.
Deseed and dice the red bell pepper, then add it to the rest of the ingredients.
Finely dice the red onion and add it into the bowl, adjusting the amount to taste if you prefer a milder onion flavor.
Chop the fresh parsley finely and mix it in with the other ingredients.
Crumble the feta cheese over the salad ingredients in the bowl.
In a small mixing bowl, whisk together the extra virgin olive oil, red wine vinegar, lemon juice, minced garlic clove, dried oregano, salt, and black pepper to create the vinaigrette.
Pour the vinaigrette over the salad and toss everything together gently until the ingredients are evenly coated.
Taste and adjust the seasoning if needed, adding more salt, pepper, or lemon juice to suit your preference.
Transfer the salad to a serving dish, or refrigerate for 30 minutes to allow the flavors to meld together before serving.
Serve chilled or at room temperature, garnished with extra parsley or feta cheese if desired.
Nutrition Facts
Calories |
314 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.2 g | 21% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 817 mg | 36% | |
| Total Carbohydrate | 30.4 g | 11% | |
| Dietary Fiber | 8.2 g | 29% | |
| Total Sugars | 8.0 g | ||
| Protein | 11.7 g | 23% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 163 mg | 13% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 512 mg | 11% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
