Save This Mediterranean Chickpea Salad is a vibrant celebration of fresh flavors and textures. Combining crisp cucumbers, juicy cherry tomatoes, and protein-rich chickpeas, it is all brought together by a zesty lemon-oregano vinaigrette. Whether you need a quick weekday lunch or a colorful side dish for your next gathering, this salad is as nourishing as it is delicious.
Save The beauty of this dish lies in its simplicity and the quality of its Mediterranean-inspired ingredients. Each bite offers a satisfying crunch from the bell peppers and cucumber, balanced by the creamy texture of crumbled feta cheese. It is a refreshing meal that tastes like sunshine in a bowl.
Ingredients
- Vegetables: 1 large cucumber (diced), 1 cup cherry tomatoes (halved), 1/2 red onion (thinly sliced), 1 red bell pepper (diced), 1/4 cup fresh parsley (chopped).
- Legumes: 1 can (15 oz/425 g) chickpeas (drained and rinsed).
- Cheese: 3.5 oz (100 g) feta cheese (crumbled).
- Dressing: 3 tbsp extra-virgin olive oil, 2 tbsp freshly squeezed lemon juice, 1 tsp dried oregano, 1 garlic clove (minced), 1/2 tsp sea salt, 1/4 tsp freshly ground black pepper.
Instructions
- Step 1
- In a large salad bowl, combine the cucumber, cherry tomatoes, red onion, bell pepper, parsley, and chickpeas.
- Step 2
- In a small bowl or jar, whisk together the olive oil, lemon juice, oregano, garlic, salt, and pepper until well blended.
- Step 3
- Pour the dressing over the salad and toss gently to combine.
- Step 4
- Add the crumbled feta and toss lightly, or sprinkle on top for presentation.
- Step 5
- Serve immediately, or chill for 20–30 minutes to allow flavors to meld.
Zusatztipps für die Zubereitung
To ensure the best flavor, allow the salad to rest in the refrigerator for at least 20 to 30 minutes before serving. This allows the chickpeas and vegetables to fully absorb the zesty lemon and garlic notes of the dressing.
Varianten und Anpassungen
For extra flavor, you can add kalamata olives or a handful of chopped fresh mint. To make the recipe completely dairy-free, simply substitute the traditional feta cheese with your favorite vegan feta alternative.
Serviervorschläge
Serve this refreshing salad as a standalone light meal or pair it with warm pita bread. For a more substantial dinner, it works perfectly as a side dish alongside grilled chicken.
Save With its vibrant colors and wholesome ingredients, this Mediterranean Chickpea Salad is a testament to how simple cooking can be incredibly satisfying. It is a reliable, healthy staple that brings a touch of the Mediterranean to your table in just minutes.
Recipe FAQ
- → Can I make this Mediterranean chickpea salad ahead of time?
Yes, this dish actually benefits from sitting for 20-30 minutes before serving. The flavors meld together beautifully, and it stays fresh in the refrigerator for up to 3 days. Just keep the dressing separate if storing longer than a few hours.
- → What can I substitute for feta cheese?
Vegan feta works well for a dairy-free option. Alternatively, try cubed avocado for creaminess, or halloumi for a different salty cheese profile. The salad remains delicious without cheese if preferred.
- → Is this chickpea salad gluten-free?
Naturally, yes. All vegetables, chickpeas, feta, and the simple vinaigrette ingredients are gluten-free. Just double-check canned chickpeas and any pre-seasoned feta labels if you have severe gluten sensitivity.
- → How can I add more protein to this salad?
Consider adding grilled chicken breast, shrimp, or hard-boiled eggs. Extra chickpeas or white beans also boost protein while keeping it vegetarian. Quinoa makes another excellent protein-rich addition.
- → What herbs work best in this Mediterranean salad?
Fresh parsley provides a bright, peppery note. Fresh mint or basil add lovely complexity. Dill complements the feta beautifully. Stick to 2-3 herbs maximum to avoid overwhelming the fresh vegetable flavors.
- → Can I use dried herbs instead of fresh?
While fresh parsley delivers the best flavor, dried herbs work in a pinch. Use one-third the amount of dried herbs compared to fresh. The oregano in the dressing can be either dried or fresh interchangeably.