Imagine a burst of Mediterranean sunshine in a bowl - crisp vegetables, protein-packed chickpeas, and tangy feta cheese dancing together in a zesty lemon-olive oil dressing. This Mediterranean Chickpea Feta Salad isn't just a recipe; it's a culinary journey that promises to transport you to the sun-drenched coastal regions with every single bite. Whether you're a health-conscious foodie, a busy professional seeking a quick lunch, or someone craving a refreshing side dish, this recipe is about to become your new obsession!
Prep Time: 10 mins
Cook Time: -
Total Time: 10 mins
Cuisine: Mediterranean
Serves: 4 servings
Ingredients
- 1 can chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 cup feta cheese, crumbled
- 1/4 cup red onion, diced
- 1/4 cup parsley, chopped
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions
- Drain and rinse the canned chickpeas thoroughly under cold running water to remove excess sodium and starch. Pat them dry with paper towels to ensure the salad doesn't become watery.
- Dice the cucumber into small, uniform cubes approximately 1/4 inch in size. Halve the cherry tomatoes and finely dice the red onion to ensure even distribution of flavors.
- Chop the fresh parsley leaves, discarding the tough stems. Use a sharp knife to create fine, uniform pieces that will distribute evenly throughout the salad.
- In a large mixing bowl, combine the chickpeas, diced cucumber, halved cherry tomatoes, diced red onion, and chopped parsley.
- Crumble the feta cheese over the vegetables, breaking it into small, irregular pieces for better texture and flavor integration.
- In a separate small bowl, whisk together the olive oil, fresh lemon juice, salt, and black pepper to create a simple vinaigrette dressing.
- Pour the dressing over the salad and gently toss all ingredients to ensure even coating and flavor distribution.
- Cover the salad and refrigerate for 15-20 minutes to allow the flavors to meld together before serving.
- Before serving, give the salad a final gentle toss and adjust seasoning with additional salt and pepper if needed.
- Serve chilled as a refreshing side dish or light lunch, garnished with additional parsley if desired.
Tips
- Chickpea Preparation: Always rinse canned chickpeas thoroughly and pat them completely dry to prevent a watery salad and ensure maximum flavor absorption.
- Ingredient Temperature: For the best taste experience, let the salad sit at room temperature for 10 minutes before serving to allow flavors to fully develop.
- Customization Options: Feel free to add grilled chicken, olives, or roasted red peppers to make the salad more substantial and personalized.
- Freshness Matters: Use the freshest herbs and high-quality extra virgin olive oil for the most authentic Mediterranean flavor profile.
- Make-Ahead Friendly: This salad tastes even better the next day, making it perfect for meal prep and packed lunches.
Nutrition Facts
Calories: 280kcal
Carbohydrates: 25g
Protein: 10g
Fat: 18g
Saturated Fat: 5g
Cholesterol: 20mg
