Italian Chickpea Salad
Bright, refreshing, and bursting with Mediterranean flavors, this Italian Chickpea Salad is a delightful way to enjoy a healthy and flavorful meal in just 15 minutes! Packed with protein-rich chickpeas, juicy cherry tomatoes, crisp cucumber, tangy kalamata olives, and creamy feta cheese, this no-cook recipe is a perfect balance of texture and taste. Fresh parsley and a zesty homemade dressing made with olive oil, red wine vinegar, lemon juice, and a hint of garlic bring everything together in one vibrant dish. Serve it as a light lunch, a hearty side dish, or a crowd-pleasing potluck favorite. This Italian Chickpea Salad is not only quick and easy but also gluten-free, vegetarian, and loaded with nutrients!
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Recipe Information
Ingredients
- 2 cups canned chickpeas
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 medium red onion
- 0.5 cup kalamata olives
- 0.5 cup feta cheese
- 0.25 cup fresh parsley
- 3 tablespoons extra virgin olive oil
- 1.5 tablespoons red wine vinegar
- 1 tablespoon fresh lemon juice
- 1 clove garlic
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Drain and rinse the canned chickpeas, then transfer them to a large mixing bowl.
Halve the cherry tomatoes, dice the cucumber, and thinly slice the red onion. Add them to the mixing bowl with the chickpeas.
Slice the kalamata olives in half and chop the fresh parsley. Add them to the bowl along with crumbled feta cheese.
In a small bowl or a jar with a lid, combine the olive oil, red wine vinegar, lemon juice, minced garlic, dried oregano, salt, and black pepper. Whisk or shake until the dressing is well mixed.
Pour the dressing over the salad ingredients in the bowl. Gently toss the salad until everything is evenly coated with the dressing.
Let the salad sit for 10 minutes to allow the flavors to meld. Serve immediately or refrigerate for later.
Nutrition Facts
Calories |
1381 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 95.9 g | 123% | |
| Saturated Fat | 20.9 g | 104% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 4886 mg | 212% | |
| Total Carbohydrate | 102.7 g | 37% | |
| Dietary Fiber | 30.1 g | 108% | |
| Total Sugars | 22.6 g | ||
| Protein | 34.7 g | 69% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 739 mg | 57% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 1764 mg | 38% | |
*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.
