Mediterranean Diet Cucumber Garbanzo Salad
Bright, refreshing, and packed with wholesome ingredients, this Mediterranean Diet Cucumber Garbanzo Salad is a vibrant celebration of classic Mediterranean flavors. With crisp English cucumber, juicy cherry tomatoes, protein-rich garbanzo beans, briny Kalamata olives, and tangy feta cheese, this colorful dish is as nutritious as it is delicious. Tossed in a zesty dressing made from extra virgin olive oil, fresh lemon juice, and oregano, every bite bursts with aromatic goodness. Ready in just 15 minutes, this no-cook recipe is perfect for busy days, making a light yet satisfying meal or a flavorful side dish for any occasion. Enjoy a healthy, flavorful salad that’s ideal for Mediterranean diet enthusiasts and anyone seeking a fresh, veggie-packed option!
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Recipe Information
Ingredients
- 1 large English cucumber
- 15 oz Garbanzo beans (chickpeas), canned
- 1.5 cups Cherry tomatoes
- 0.5 medium Red onion
- 0.5 cup Kalamata olives, pitted
- 0.5 cup Feta cheese, crumbled
- 0.25 cup Fresh parsley, chopped
- 0.25 cup Extra virgin olive oil
- 2 tablespoons Lemon juice, fresh
- 1 tablespoon Red wine vinegar
- 1 teaspoon Dried oregano
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper, freshly ground
Instructions
Start by rinsing the canned garbanzo beans under cold water to remove the brine. Drain well and set aside.
Peel the red onion and cut it into thin slices. If preferred, soak the slices in cold water for 5 minutes to reduce their sharpness, then drain.
Slice the English cucumber into thin rounds. For added texture, you can leave the skin on or peel it if desired.
Halve each of the cherry tomatoes and set aside.
In a large salad bowl, combine the drained garbanzo beans, sliced cucumber, halved cherry tomatoes, sliced red onion, and pitted kalamata olives.
In a small mixing bowl or jar, whisk together the extra virgin olive oil, fresh lemon juice, red wine vinegar, dried oregano, salt, and freshly ground black pepper to make the dressing.
Pour the dressing over the salad ingredients in the large bowl and toss to coat everything evenly.
Add the crumbled feta cheese and fresh parsley to the salad, gently tossing once more to incorporate.
Taste and adjust the seasoning with more salt or pepper, if necessary.
Serve immediately as a refreshing side dish or a light main meal. Enjoy the vibrant Mediterranean flavors!
Nutrition Facts
Calories |
1801 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 109.9 g | 141% | |
| Saturated Fat | 28.5 g | 142% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 5421 mg | 236% | |
| Total Carbohydrate | 161.8 g | 59% | |
| Dietary Fiber | 44.6 g | 159% | |
| Total Sugars | 37.7 g | ||
| Protein | 63.0 g | 126% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1092 mg | 84% | |
| Iron | 21.2 mg | 118% | |
| Potassium | 3073 mg | 65% | |
*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.
