Name: Mediterranean Chickpea Feta Salad
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 2 (15-ounce) cans chickpeas, drained and rinsed (approximately 850g / 3 cups); 1/2 cup red onion, finely chopped (approximately 75g); 1 cup cherry tomatoes, halved (approximately 150g); 1 cucumber, peeled, seeded, and diced (approximately 200g); 1/2 cup Kalamata olives, pitted and halved (approximately 80g); 4 ounces feta cheese, crumbled (approximately 115g); 1/4 cup fresh parsley, chopped (approximately 30g); 1/4 cup fresh mint, chopped (approximately 30g); 1/4 cup olive oil (approximately 60ml); 3 tablespoons lemon juice (approximately 45ml); 1 clove garlic, minced; 1/2 teaspoon dried oregano; Salt and pepper to taste

Description

Craving a burst of Mediterranean sunshine in a bowl? This Mediterranean Chickpea Feta Salad is your answer! Silky textures meet bold, herbaceous flavors in this incredibly easy and satisfying dish.

Ingredients

Scale

2 (15-ounce) cans chickpeas, drained and rinsed (approximately 850g / 3 cups)
1/2 cup red onion, finely chopped (approximately 75g)
1 cup cherry tomatoes, halved (approximately 150g)
1 cucumber, peeled, seeded, and diced (approximately 200g)
1/2 cup Kalamata olives, pitted and halved (approximately 80g)
4 ounces feta cheese, crumbled (approximately 115g)
1/4 cup fresh parsley, chopped (approximately 30g)
1/4 cup fresh mint, chopped (approximately 30g)

Dressing:

1/4 cup olive oil (approximately 60ml)
3 tablespoons lemon juice (approximately 45ml)
1 clove garlic, minced
1/2 teaspoon dried oregano
Salt and pepper to taste

Instructions

Step 1: Prepare the Chickpeas
Drain and rinse the chickpeas thoroughly. Pat them dry with a clean kitchen towel to remove excess moisture. This will help the dressing adhere better.
Step 2: Chop the Vegetables
Finely chop the red onion. Halve the cherry tomatoes. Peel, seed, and dice the cucumber. Halve the Kalamata olives. Freshly chopped vegetables add the best flavor and texture to this salad.
3rd Step: Make the Dressing
In a small bowl or jar, whisk together the olive oil, lemon juice, minced garlic, and dried oregano. Season with salt and pepper to taste. Ensure the dressing is well emulsified for the best flavor distribution.
Step 4: Combine and Toss
In a large mixing bowl, combine the chickpeas, red onion, cherry tomatoes, cucumber, Kalamata olives, feta cheese, parsley, and mint. Pour the dressing over the salad and gently toss to combine. Be careful not to overmix to avoid crushing the feta cheese.
Step 5: Serve and Enjoy
Serve immediately or chill for later. The salad tastes even better after the flavors have had a chance to meld together in the refrigerator. Garnish with extra feta and fresh herbs for an appealing presentation.

Notes

Pick firm, ripe cherry tomatoes for the best flavor.
Use good quality feta cheese, preferably imported.
For the freshest herbs, try sourcing them from a local farmers’ market or grow your own!
Don’t skip rinsing the chickpeas. It removes excess starch and improves the texture.
Taste the dressing and adjust the seasoning as needed. Lemon juice and salt are key to balancing the flavors.
If you don’t have fresh herbs, you can use dried herbs, but use half the amount.
For a spicier kick, add a pinch of red pepper flakes to the dressing.
To prevent the salad from becoming soggy, add the dressing just before serving.

Prep Time: 15 minutes
Category: Salad
Method: Assembly
Cuisine: Mediterranean

Nutrition

Serving Size: 1 serving
Calories: 350
Sugar: 15g
Sodium: 100mg
Fat: 20g
Saturated Fat: 5g
Carbohydrates: 30g
Fiber: 1g
Protein: 15g
Cholesterol: 20mg

Keywords: Mediterranean, Chickpea, Feta, Salad, Easy, Quick, Healthy, Vegetarian, Side Dish, Lunch