Mediterranean Diet Refreshing Chickpea Salad
Bright, zesty, and brimming with nutritious ingredients, this Mediterranean Diet Refreshing Chickpea Salad is the ultimate go-to for a quick, wholesome meal. Made with protein-packed canned chickpeas, crisp cucumber, juicy cherry tomatoes, and tangy kalamata olives, this salad is a celebration of fresh, bold flavors. Aromatic parsley, sharp red onion, and creamy crumbled feta cheese add depth and richness, while a vibrant homemade dressing of extra virgin olive oil, fresh lemon juice, minced garlic, and spices ties it all together beautifully. Ready in just 15 minutes with no cooking required, this versatile recipe is perfect as a refreshing entrée or side dish. Serve it chilled or at room temperature, and enjoy a delicious salad that’s tailored for the Mediterranean diet and perfect for summer gatherings or light lunches.
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Recipe Information
Ingredients
- 15 oz can canned chickpeas
- 1 large cucumber
- 1 cup cherry tomatoes
- 0.5 medium red onion
- 0.5 cup kalamata olives
- 0.25 cup fresh parsley
- 0.5 cup feta cheese
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 1 large garlic clove
Instructions
Drain and rinse the canned chickpeas thoroughly under cold water and set aside to allow any excess water to drain.
Peel the cucumber if desired, and dice it into small cubes.
Cut the cherry tomatoes in half.
Finely chop the red onion and fresh parsley.
Slice the kalamata olives into halves or quarters, depending on their size and your preference.
In a large mixing bowl, combine the drained chickpeas, diced cucumber, halved cherry tomatoes, chopped red onion, sliced olives, and chopped parsley.
Crumble the feta cheese into the bowl and lightly mix everything to combine.
In a small bowl, whisk together the extra virgin olive oil, freshly squeezed lemon juice, salt, and black pepper until well combined.
Peel and mince the garlic clove, then add it to the dressing mixture and stir to incorporate.
Pour the dressing over the salad and toss gently yet thoroughly to ensure all ingredients are coated with the dressing.
Taste the salad and adjust seasoning if needed.
Refrigerate for at least 30 minutes before serving to allow the flavors to meld together, although it can be served immediately if desired.
Serve chilled or at room temperature as a refreshing entrée or side dish.
Nutrition Facts
Calories |
1365 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 95.4 g | 122% | |
| Saturated Fat | 20.8 g | 104% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 4730 mg | 206% | |
| Total Carbohydrate | 103.8 g | 38% | |
| Dietary Fiber | 29.2 g | 104% | |
| Total Sugars | 24.9 g | ||
| Protein | 33.9 g | 68% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 755 mg | 58% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 1974 mg | 42% | |
*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.
