Mediterranean Chickpea Salad & Dressing

Introduction:
Savor the fresh, vibrant flavors of the Mediterranean with this Mediterranean Chickpea Salad & Dressing! This refreshing salad combines hearty chickpeas, crisp vegetables, and a zesty homemade dressing. It’s perfect as a light lunch, a side dish for dinner, or a nutritious addition to any meal.

Why You’ll Love This Recipe:

• Nutritious and light: Packed with fiber, protein, and vitamins.
• Quick to prepare: Ready in under 15 minutes, making it a great option for busy days.
• Versatile: Ideal as a stand-alone salad or a side dish with grilled meats or fish.
• Flavorful: The homemade dressing adds a burst of Mediterranean zest.

Ingredients for the Salad:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, finely chopped
• 1/2 cup Kalamata olives, pitted and halved
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped

Ingredients for the Dressing:

• 1/4 cup extra virgin olive oil
• 2 tablespoons red wine vinegar
• 1 tablespoon lemon juice (about half a lemon)
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• 1/2 teaspoon dried oregano
• Salt and pepper to taste

Instructions:

1. Prepare the Salad:

• In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, Kalamata olives, feta cheese, and parsley.

1. Make the Dressing:

• In a small bowl or jar, whisk together the olive oil, red wine vinegar, lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and pepper until well combined.

1. Combine and Serve:

• Pour the dressing over the salad and toss gently to coat all ingredients evenly.
• Serve immediately, or refrigerate for at least 30 minutes to allow the flavors to meld.

Tips for Success:

• Chickpeas: For extra creaminess, you can use homemade chickpeas or canned. If using canned, make sure they’re well-drained and rinsed.
• Vegetables: Feel free to add other Mediterranean vegetables such as bell peppers, artichoke hearts, or radishes.
• Feta Cheese: Substitute with a vegan feta or omit for a dairy-free version.

Recipe Variations:

• Add Protein: Toss in some grilled chicken or chickpea patties for a heartier meal.
• Different Dressings: Experiment with tahini dressing or a yogurt-based dressing for different flavors.
• Spicy Version: Add a pinch of red pepper flakes or a dash of hot sauce for a spicy kick.

Serving Suggestions:

• Serve as a standalone salad for a light lunch or dinner.
• Pair with pita bread or hummus for a Mediterranean-inspired meal.
• Great as a side dish with grilled meats or as part of a larger mezze spread.

Freezing and Storage:

• Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. The salad may become slightly soggy over time, so it’s best enjoyed fresh.
• Freezing: This salad is not suitable for freezing.

Special Equipment:

• Mixing Bowl: For combining salad ingredients.
• Whisk or Jar: For making the dressing.

FAQ:

• Can I use dried chickpeas instead of canned?
  Yes, you can use dried chickpeas. Just make sure to cook and cool them before adding to the salad.
• Can I prepare this salad in advance?
  Yes, you can prepare the salad a day ahead. Just add the dressing right before serving to keep the vegetables crisp.
• Can I use a different type of cheese?
  Absolutely! Feel free to use goat cheese, Parmesan, or any cheese you prefer.

Preparation Time:

• 10 minutes to chop ingredients and mix the salad.

Cook Time:

• None (since no cooking is required).

Total Time:

• 10 minutes (plus optional refrigeration time).

Nutrition Information (per serving, assuming 4 servings):

• Calories: 250
• Protein: 9g
• Carbohydrates: 25g
• Fat: 14g
• Saturated Fat: 3g
• Cholesterol: 15mg
• Sodium: 450mg
• Fiber: 6g
• Sugar: 5g

Mediterranean Chickpea Salad & Dressing

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• Author: Julie
• Total Time: 10 minutes

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Ingredients

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Ingredients for the Salad:

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, finely chopped
• 1/2 cup Kalamata olives, pitted and halved
• 1/2 cup feta cheese, crumbled
• 1/4 cup fresh parsley, chopped

Ingredients for the Dressing:

• 1/4 cup extra virgin olive oil
• 2 tablespoons red wine vinegar
• 1 tablespoon lemon juice (about half a lemon)
• 1 teaspoon Dijon mustard
• 1 clove garlic, minced
• 1/2 teaspoon dried oregano
• Salt and pepper to taste

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Instructions

• Prepare the Salad:
  • In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, Kalamata olives, feta cheese, and parsley.
• Make the Dressing:
  • In a small bowl or jar, whisk together the olive oil, red wine vinegar, lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and pepper until well combined.
• Combine and Serve:
  • Pour the dressing over the salad and toss gently to coat all ingredients evenly.
  • Serve immediately, or refrigerate for at least 30 minutes to allow the flavors to meld.

• Prep Time: 10 minutes
• Cook Time: No cooking required

Nutrition

• Serving Size: 4 servings
• Calories: 250 kcal
• Fat: 14g
• Carbohydrates: 25g
• Protein: 9g

Closing Notes:
Have you tried this Mediterranean Chickpea Salad & Dressing? Share your thoughts and variations in the comments below! Don’t forget to tag us on social media with your delicious salads and stay tuned for more easy and healthy recipes.