Description
A refreshing and easy-to-make chickpea salad packed with vegetables and feta cheese, perfect for a light meal or side dish.
Ingredients
Scale
- 1 (15 ounce) can of chickpeas, rinsed and drained (425 grams)
- 1 red bell pepper, chopped (about 150 grams)
- 1 yellow bell pepper, chopped (about 150 grams)
- 1 green bell pepper, chopped (about 150 grams)
- 1/4 cup diced red onion (about 40 grams)
- 15 grape tomatoes, halved (about 1 cup halved grape tomatoes) (about 150 grams)
- 1/3 cup pitted kalamata olives, chopped if desired (about 50 grams)
- 1 medium cucumber, sliced and quartered (about 200 grams)
- 4 ounces feta cheese, crumbled or cut into 1/2 inch cubes (about 113 grams)
- 2 tablespoons olive oil (30 ml)
- 2 tablespoons freshly squeezed lemon juice (30 ml)
- 1 clove garlic, minced
- 11/2 teaspoon dried oregano
- freshly ground salt and pepper, to taste
Instructions
- Chop the Veggies: Start by dicing your cucumbers, bell peppers, red onion, and tomatoes. Aim for bite-sized pieces to make every forkful enjoyable. Avoid cutting too finely to prevent mushiness in the salad.
- Mix the Chickpeas: Rinse the canned chickpeas well under cold water and let them drain completely to prevent the salad from becoming soupy. Ensure they are firm enough to hold up against the other ingredients.
- Prepare the Dressing: In a small bowl, whisk together the olive oil, lemon juice, garlic, salt, and pepper. You are looking for a zesty aroma that lightens up the salad. Adjust the salt and lemon until it reaches your preferred flavor balance.
- Combine & Toss Together: In a large bowl, add the chopped veggies and chickpeas. Drizzle the prepared dressing over the mixture and gently toss to combine, ensuring not to mash the chickpeas.
- Finish with Feta: Once everything is mixed, sprinkle crumbled feta on top. This adds a richness and tang to the salad. For a dairy-free version, you can omit the feta.
- Let it Rest: Cover the salad and let it chill in the fridge for at least 30 minutes to allow the flavors to meld. Resist the urge to serve immediately for the best taste.
Notes
- Storage Tips: Store any leftover salad in the fridge in an airtight container for up to 3-5 days. Enjoy within 3 days for optimal quality.
- Expert Tips: Marinate the salad for an hour before serving for enhanced flavor. To prevent excess moisture, seed cucumbers before adding. If you want a heartier salad, swap in cooked quinoa for part of the chickpeas.
- Reheating Instructions: No reheating necessary as this is a no-cook salad.
- Serving Suggestions: Serve on a bed of mixed greens or spinach. Pair with grilled chicken or fish for a more substantial meal. Consider using it as a filling in pita breads for easy wraps.
- Recipe Variations: Add diced avocado for creaminess. Incorporate quinoa for extra protein. Replace chickpeas with lentils for a different legume option.
- Ingredient Notes: When selecting cucumbers, choose firm ones to avoid watery salads. You may substitute feta cheese with vegan feta or goat cheese, or omit it for a dairy-free version.
Nutrition
- Serving Size: 1 serving
- Calories: 279
- Sugar: 12.4g
- Sodium: Not specified
- Fat: 12.3g
- Saturated Fat: 0g
- Unsaturated Fat: Not specified
- Trans Fat: 0g
- Carbohydrates: 33.5g
- Fiber: 4g
- Protein: 12.5g
- Cholesterol: 0mg