Name: Chickpea Spinach Feta Salad with Lemon Vinaigrette
Prep time: 15 min
Cook time: PT-486260H51M59S
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 1 (15-ounce) can chickpeas, drained and rinsed; 5 ounces fresh spinach, roughly chopped; 4 ounces feta cheese, crumbled; 1/2 cup red onion, thinly sliced; 1/2 cup cucumber, diced; 1/4 cup Kalamata olives, pitted and halved; 1/4 cup extra virgin olive oil; 3 tablespoons lemon juice, freshly squeezed; 1 tablespoon red wine vinegar; 1 clove garlic, minced; 1 teaspoon dried oregano; 1/2 teaspoon salt; 1/4 teaspoon black pepper

Jump to Recipe·Print Recipe

This post may contain affiliate links

Craving a burst of Mediterranean sunshine in a bowl? This Chickpea Spinach Feta Salad with Lemon Vinaigrette is your answer! This vibrant salad is packed with fresh flavors and wholesome ingredients, perfect for a quick lunch, a light dinner, or a crowd-pleasing side dish. Imagine the tangy feta, the earthy chickpeas, and the bright lemon vinaigrette dancing on your taste buds. Inspired by the simple, wholesome flavors of the Mediterranean, this salad is a celebration of fresh ingredients and easy preparation. Let’s dive into the magic of this delightful dish!

Why You’ll Love This Chickpea Spinach Feta Salad

This salad is more than just a meal; it’s an experience. Here’s why you’ll be hooked:

Ready in under 20 minutes.
Bursting with fresh, vibrant flavors.
A healthy and satisfying meal option.
Incredibly versatile – customize it to your liking.
Budget-friendly with simple ingredients.
A refreshing alternative to heavier salads.
Perfect for meal prepping and on-the-go lunches.
The aroma of the lemon vinaigrette is simply irresistible.

Compared to other salads, this Chickpea Spinach Feta Salad is incredibly easy to make and requires minimal cleanup. It’s a delightful explosion of flavors that will leave you feeling energized and satisfied. Simple enough for your first attempt!

Ingredients Needed for Chickpea Spinach Feta Salad

Here’s what you’ll need to create this Mediterranean masterpiece. Remember to choose the freshest ingredients for the best flavor!

Salad Ingredients:

1 (15-ounce) can chickpeas, drained and rinsed (425g/ about 1 3/4 cups)
5 ounces fresh spinach, roughly chopped (142g)
4 ounces feta cheese, crumbled (113g/ about 1 cup)
1/2 cup red onion, thinly sliced (75g)
1/2 cup cucumber, diced (75g)
1/4 cup Kalamata olives, pitted and halved (38g)

Lemon Vinaigrette Ingredients:

1/4 cup extra virgin olive oil (60ml)
3 tablespoons lemon juice, freshly squeezed (45ml)
1 tablespoon red wine vinegar (15ml)
1 clove garlic, minced
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon black pepper

Selection Tips: Opt for baby spinach for a milder flavor. Seek out high-quality feta for the best creamy and tangy taste. Fresh herbs from the farmers’ market add an extra layer of flavor to the vinaigrette.

For the best flavor, use freshly squeezed lemon juice and high-quality extra virgin olive oil. Toasting the dried oregano lightly in a dry pan before adding it to the vinaigrette enhances its aroma and flavor.

Essential Equipment List

Large mixing bowl: To toss the salad ingredients.
Small bowl or jar: For preparing the lemon vinaigrette.
Measuring cups and spoons: For accurate ingredient measurements.
Knife and cutting board: For chopping the vegetables.

A good quality knife makes chopping vegetables a breeze. A jar with a lid is perfect for shaking up the vinaigrette, ensuring it’s well combined.

Recipe Details

Chickpea salad with spinach, feta, and lemon vinaigrette dressing.

Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4
Difficulty: Easy

This recipe is easily scalable. Double or triple the ingredients to serve a larger crowd!

Step-by-Step Instructions for Chickpea Spinach Feta Salad

Follow these easy steps to create your own delicious Chickpea Spinach Feta Salad with Lemon Vinaigrette.

Prepare the Vinaigrette:

In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and pepper.
Whisk or shake well until the vinaigrette is emulsified. Taste and adjust seasonings as needed.

Pro tip: For a smoother vinaigrette, use a blender or food processor. Letting the vinaigrette sit for a few minutes before using it allows the flavors to meld together.

Combine Salad Ingredients:

In a large mixing bowl, combine the drained and rinsed chickpeas, chopped spinach, crumbled feta cheese, thinly sliced red onion, diced cucumber, and halved Kalamata olives.

Dress and Serve:

Pour the lemon vinaigrette over the salad ingredients.
Gently toss to combine, ensuring all ingredients are evenly coated with the vinaigrette.
Serve immediately or chill for later.

Tossing gently prevents the spinach from bruising. If you’re preparing the salad ahead of time, wait to add the vinaigrette until just before serving to prevent the spinach from wilting.

If the vinaigrette is too tart, add a touch of honey or maple syrup to balance the flavors. Too salty? Add a splash of lemon juice.

CHECK OUT: Easy 30-Minute Ground Turkey Teriyaki Stir-Fry – A delightful and quick meal for busy weeknights.

Tips for Success

Don’t overdress the salad: Start with a small amount of vinaigrette and add more as needed to avoid a soggy salad.
Use fresh ingredients: The fresher the ingredients, the better the flavor of the salad.
Adjust seasonings to taste: Everyone’s taste preferences are different, so feel free to adjust the seasonings in the vinaigrette to your liking.
Prepare ahead of time: You can prep all the ingredients ahead of time and store them separately. Combine them just before serving.
Don’t be afraid to experiment: Add other vegetables, herbs, or spices to customize the salad to your taste preferences.

Variations & Substitutions

Add protein: Grilled chicken, shrimp, or tofu would be great additions to this salad.
Use different greens: Instead of spinach, try using kale, arugula, or mixed greens.
Substitute the feta: Goat cheese, halloumi, or a vegan feta alternative would all work well in this salad.
Add nuts or seeds: Toasted almonds, walnuts, or sunflower seeds would add a nice crunch.
Spice it up: Add a pinch of red pepper flakes to the vinaigrette for a little heat.

For a creamier dressing, try adding a tablespoon of tahini to the vinaigrette. For a sweeter salad, add some chopped dried cranberries or raisins.

Serving Suggestions & Pairings with Chickpea Spinach Feta Salad

This Chickpea Spinach Feta Salad is delicious on its own, but it also pairs well with a variety of other dishes:

Serve it as a side dish with grilled fish, chicken, or lamb.
Enjoy it as a light lunch with a slice of whole-grain bread.
Add it to a wrap or pita pocket for a quick and easy meal.
Pair it with a refreshing glass of iced tea or sparkling water.

This salad is perfect for summer picnics, potlucks, and barbecues. It’s a vibrant and flavorful dish that everyone will love.

Health Benefits of Chickpea Spinach Feta Salad

This salad is not only delicious but also packed with nutrients! Here’s a glimpse of its health benefits:

Chickpeas: Excellent source of plant-based protein and fiber, promoting satiety and digestive health.
Spinach: Rich in vitamins A and C, iron, and antioxidants, supporting immune function and overall well-being.
Feta Cheese: Provides calcium for strong bones and teeth, as well as protein for muscle building.
Lemon Vinaigrette: Offers vitamin C from lemon juice, boosting immunity and acting as an antioxidant.

Enjoy this guilt-free salad knowing you’re nourishing your body with wholesome and flavorful ingredients. One serving is a nutritional powerhouse!

Storage & Reheating

To maximize the freshness and flavor of your Chickpea Spinach Feta Salad, follow these storage tips:

Storage: Store the salad in an airtight container in the refrigerator for up to 3 days. If possible, store the vinaigrette separately and add it just before serving to prevent the spinach from wilting.
Reheating: This salad is best served cold, so reheating is not recommended.
Freezing: Freezing this salad is not recommended, as the spinach and feta cheese may become mushy and lose their texture.

Ensure the salad is completely cooled before storing it to prevent condensation from forming. Store in glass for maximum freshness.

Frequently Asked Questions

How long does this salad last in the fridge?

Stored properly in an airtight container, this salad will last for up to 3 days in the refrigerator.

Can I make this salad ahead of time?

Yes, you can prepare the salad ahead of time. However, it’s best to store the vinaigrette separately and add it just before serving to prevent the spinach from wilting.

Can I use canned spinach instead of fresh?

While fresh spinach is recommended for the best flavor and texture, you can use canned spinach in a pinch. Be sure to drain it well and squeeze out any excess moisture before adding it to the salad.

Can I add other vegetables to this salad?

Absolutely! Feel free to add other vegetables such as bell peppers, tomatoes, or carrots to customize the salad to your liking.

What can I substitute for feta cheese?

If you don’t like feta cheese, you can substitute it with goat cheese, halloumi, or a vegan feta alternative.

Can I make this salad vegan?

Yes, simply substitute the feta cheese with a vegan feta alternative to make this salad vegan.

Nutritional Information

Serving Size: 1 cup
Calories: Approximately 250
Fat: 18g
Carbohydrates: 12g
Protein: 8g

These are estimates, and exact values depend on specific ingredients and portion sizes. Accurate nutritional data requires a proper nutrition calculator.

More Delicious Dishes to Explore

Craving more healthy and flavorful recipes? Check out these other delightful dishes!

Taco Spiced Chickpea and Rice Skillet – A flavorful and hearty vegetarian meal packed with protein and spices.
Watermelon Salad with Feta – A refreshing and summery salad that combines sweet watermelon with salty feta and mint.
Greek Style Chicken Salad – A Mediterranean-inspired chicken salad with fresh vegetables, feta cheese, and a lemon vinaigrette.

These recipes are perfect for adding variety to your meals and exploring new flavors. Enjoy!

Conclusion

This Chickpea Spinach Feta Salad with Lemon Vinaigrette is a fast, flavorful, and incredibly versatile dish that’s perfect for any occasion. Whip it up tonight and tag us with your culinary masterpiece! Share this recipe with your friends and family who would love it! Join our vibrant community on Facebook and Pinterest for daily recipe inspiration, cooking tips, and more tasty ideas! Happy cooking! Let us know how it goes – comment below!

Chickpea Spinach Feta Salad with Lemon Vinaigrette