Mediterranean Chickpea Salad Recipe

 

Prep: 15 mins

Cook: 5 mins

Total: 20 mins

Servings: 4 servings

Introduction: 

If you're looking for a versatile salad that's both nutritious and bursting with Mediterranean flavors, this chickpea salad is your answer. Packed with protein and fiber from chickpeas, and enhanced with vibrant vegetables, tangy feta cheese, and a zesty lemon-mustard dressing, it's perfect for picnics, lunches, or as a substantial side dish. The salad's olive oil-based dressing ensures it stays fresh and delicious without refrigeration, making it an ideal choice for outdoor gatherings.

Ingredients: For the Chickpea Salad:

• 1 (15-ounce) can chickpeas, drained and rinsed
• 1 tablespoon olive oil
• 1 pint cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1 yellow bell pepper, diced
• 1 orange bell pepper, diced
• 2 tablespoons chopped fresh parsley
• 1/2 cup crumbled feta cheese

For the Dressing:

• 1 clove garlic, finely minced or grated
• 1/4 cup extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon mustard
• 1/2 teaspoon dried oregano
• 1/4 teaspoon freshly ground black pepper
• 1/4 teaspoon salt

Steps to Make It:

1. Prepare the Chickpeas:

   • Rinse and drain the chickpeas thoroughly. Heat 1 tablespoon of olive oil in a large skillet or cast iron pan over medium-high heat.
   • Add the chickpeas to the skillet and sauté for about 5 minutes, stirring often, until they are slightly crisped. Set aside.

2. Make the Dressing:

   • In a serving bowl, whisk together the minced garlic, extra-virgin olive oil, fresh lemon juice, mustard, dried oregano, salt, and pepper until well combined.

3. Assemble the Salad:

   • Add the sautéed chickpeas, halved cherry tomatoes, sliced red onion, diced yellow and orange bell peppers, and chopped parsley to the bowl with the dressing.
   • Toss everything together gently until evenly coated with the dressing.

4. Finish and Serve:

   • Top the salad with crumbled feta cheese.
   • Serve the Mediterranean Chickpea Salad at room temperature as a refreshing side dish or a light meal.

Nutrition Facts (per serving):

• Calories: 393
• Fat: 24g
• Carbohydrates: 36g
• Protein: 12g

Enjoy this Mediterranean-inspired chickpea salad as a delicious and nutritious addition to your meal repertoire!