Looking for a light yet satisfying dinner that’s bursting with fresh flavors? This Mediterranean Chickpea Salad is a fantastic choice. It’s incredibly easy to put together, packed with nutritious ingredients, and tastes like sunshine in a bowl. Perfect for a weeknight meal when you want something healthy and delicious without a lot of fuss.
Ingredients Needed
- 1 can (15 ounces) chickpeas, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and halved
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped (optional)
- Feta cheese, crumbled (optional, for serving)
- For the Lemon Vinaigrette:
- 1/4 cup extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 clove garlic, minced
- 1/2 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
Step By Step Making
- In a large bowl, combine the rinsed and drained chickpeas, halved cherry tomatoes, diced cucumber, thinly sliced red onion, and halved Kalamata olives.
- Add the chopped fresh parsley and mint (if using) to the bowl.
- Prepare the lemon vinaigrette by whisking together the extra virgin olive oil, fresh lemon juice, minced garlic, dried oregano, salt, and pepper in a small bowl or jar.
- Pour the vinaigrette over the chickpea and vegetable mixture.
- Toss gently to coat all the ingredients evenly with the dressing.
- Let the salad sit for about 10-15 minutes to allow the flavors to meld together.
- Serve the salad as is, or top with crumbled feta cheese if desired. This salad is also great served alongside some crusty bread.
Nutritional Value (Approximate per serving, without feta)
- Calories: 350-400
- Protein: 12-15g
- Carbs: 30-35g
Health Benefits
This Mediterranean Chickpea Salad is a nutritional powerhouse. Chickpeas are a great source of plant-based protein and fiber, which help you feel full and satisfied, aiding in digestion. The fresh vegetables provide essential vitamins, minerals, and antioxidants. Olive oil is known for its heart-healthy monounsaturated fats, and the lemon juice adds a boost of Vitamin C. This meal is naturally low in saturated fat and cholesterol, making it a smart choice for a healthy lifestyle.
Disclaimer: This recipe information is provided by azeely.com for general informational purposes only.
