About This Recipe
A Mediterranean-inspired salad featuring chickpeas as the main protein source. This vegetarian dish combines traditional Greek salad elements with nutrient-dense chickpeas for a balanced meal. Preparation requires no cooking and takes approximately 15 minutes to assemble.
Why You’ll Love This Recipe
- Requires only 15 minutes of active preparation time
- Contains plant-based protein and fiber from chickpeas
- Uses fresh vegetables characteristic of Mediterranean cuisine
- Serves as a complete vegetarian meal or side dish
- Features traditional Greek flavors without complex techniques
Ingredients
- 2 (15 oz) cans chickpeas, rinsed and drained
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1 green bell pepper, diced
- 1/2 cup Kalamata olives, pitted
- 4 oz feta cheese, cubed or crumbled
- 1/4 cup extra virgin olive oil
- 2 tbsp red wine vinegar
- 1 tbsp lemon juice
- 1 tsp dried oregano
- 1/2 tsp salt
- 1/4 tsp black pepper
Step by Step Instructions
- In a large mixing bowl, combine rinsed chickpeas, diced cucumber, halved cherry tomatoes, sliced red onion, diced bell pepper, and pitted Kalamata olives.
- In a small bowl, whisk together extra virgin olive oil, red wine vinegar, lemon juice, dried oregano, salt, and black pepper to create the dressing.
- Pour dressing over the vegetable and chickpea mixture. Toss gently until all ingredients are evenly coated.
- Add feta cheese to the salad and fold gently to distribute throughout the mixture without breaking the cheese pieces.
- Transfer salad to a serving dish. For optimal flavor, refrigerate for 30 minutes before serving to allow flavors to combine.
FAQ
Q: Can I substitute fresh herbs for dried oregano?
A: Yes, use 1 tablespoon of fresh oregano instead of dried if available.
Q: Is this salad gluten-free?
A: Yes, all listed ingredients are naturally gluten-free.
Q: How can I make this salad vegan?
A: Omit the feta cheese or use a plant-based alternative.
You Must Know
- Rinsing canned chickpeas reduces sodium content by approximately 40%
- Red onion slices can be soaked in cold water for 10 minutes to reduce sharpness if preferred
- Adding feta cheese last prevents it from breaking during mixing
- This recipe yields approximately 6 servings as a side dish or 4 as a main
Storage Tips
- Refrigerate in an airtight container for up to 3 days
- Dressed salad will become more flavorful after 1-2 hours of refrigeration
- Vegetables will release moisture over time – drain excess liquid before serving leftovers
- Do not freeze as raw vegetables will lose texture integrity