Mediterranean Chickpea Salad
Published: 06/18/2024
Dive into the Flavorful Depths of the Mediterranean: Chickpea Salad
Dreaming of a trip to the sun-drenched shores of the Mediterranean? You can bring those vibrant flavors right to your kitchen table with this Mediterranean Chickpea Salad. This protein-packed salad features juicy tomatoes, crisp cucumbers, and briny olives, all tossed together with chickpeas and a light, tangy Italian dressing. Crumbled feta cheese adds a creamy, salty punch that finishes this dish off perfectly.
Whether you're looking for a satisfying lunch, a refreshing side, or a healthy meal prep option, this Mediterranean Chickpea Salad is a delightful option.
Beyond the delicious flavors, this Mediterranean Chickpea Salad is a nutritional powerhouse! Here's why it's such a healthy option:
Packed with Plant-Based Protein: Chickpeas are the star of the show, offering a protein source for vegetarians and vegans. They keep you feeling fuller for longer, making this salad a perfect lunch option.
Fiber Fiesta: Chickpeas and the chopped vegetables are loaded with fiber, which aids in digestion, promotes gut health, and can help regulate blood sugar levels.
Healthy Fat Focus: Extra virgin olive oil in the dressing provides heart-healthy monounsaturated fats. These fats can help lower bad cholesterol and promote feelings of satiety.
Vitamin & Mineral Medley: The colorful vegetables in this salad offer a variety of vitamins and minerals essential for overall health. Tomatoes are rich in vitamin C and lycopene, while cucumbers provide hydration and essential electrolytes.
Customizable for Dietary Needs: This recipe is easily adaptable! You can use low-sodium chickpeas and reduce the salt in the dressing for a lower sodium option.
This Mediterranean Chickpea Salad is a delicious way to fuel your body with essential nutrients and keep you feeling satisfied and energized.
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Ingredients
• 2 cans chickpeas, rinsed and drained
• 12 kalamata olives, sliced
• 8 ounces cherry tomatoes, halved
• 1 yellow or orange pepper, chopped
• 2 small cucumbers, chopped
• 1/2 small red onion, chopped
• 3/4 cup chopped parsley
• 1/2 cup crumbled feta cheese
Italian Salad Dressing
• 2/3 cups extra virgin olive oil
• 2 Tbs white vinegar
• 2 Tbs water
• 2 cloves garlic
• 1.5 tsp coarse sea salt
• 1.5 tsp sugar
• 1 tsp each dry oregano and dry basil
• Black pepper to taste
Instructions
1. Toss the chickpeas and chopped vegetables together in a large bowl.
2. Mix together the dressing ingredients in a glass jar. When ready to serve, pour about ½ cup over the salad and mix well.
3. Add the feta cheese. Mix.
Notes:
You can bring the sodium content down by using canned beans without added sodium and halving the salt in the dressing.
Make the dressing ahead of time.
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