Discover a fresh and flavorful way to enjoy a healthy chickpea salad with this Mediterranean Chopped Chickpea Salad recipe. It’s quick to prepare, packed with vibrant veggies, and perfect for a light lunch or dinner. You’ll love this easy-to-make dish that brings a taste of the Mediterranean to your table.
Key Ingredients & Substitutions
- Chickpeas: Canned chickpeas are convenient, but you can cook them from dry if you prefer.
- Cucumber: English or Persian cucumbers work best for their crisp texture.
- Tomatoes: Cherry tomatoes add sweetness; any ripe tomato will do.
- Olives: Kalamata olives are traditional, but green olives can be used.
- Feta Cheese: Goat cheese or dairy-free feta are good alternatives.
- Herbs: Fresh parsley and dill are key for flavor; dried herbs can be used in a pinch, but use less.
- Lemon Juice: Freshly squeezed is best; bottled lemon juice works if fresh isn’t available.
Ingredients
For the Salad:
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1 cup chopped English cucumber
- 1 cup cherry tomatoes, halved
- ½ cup pitted Kalamata olives, sliced
- ½ cup crumbled feta cheese
- ¼ cup finely chopped red onion
- ¼ cup fresh parsley, chopped
- 2 tablespoons fresh dill, chopped
For the Dressing:
- 3 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- ½ teaspoon garlic powder
- Salt and black pepper to taste
How Much Time Will You Need?
- Prep time: 15 minutes
- Cook time: 0 minutes
- Total time: 15 minutes
- Servings: 4
- Calories per serving: Approximately 280 calories
- Tools needed: Large mixing bowl, whisk, sharp knife, cutting board
Step-by-Step Instructions
1. Prepare the Chickpeas
Rinse your canned chickpeas thoroughly under cold water. Drain them well and place them in a large mixing bowl. This ensures your healthy chickpea salad isn’t too watery.
2. Chop Your Vegetables
Chop the cucumber, halve the cherry tomatoes, slice the olives, and finely chop the red onion. Add all these vibrant vegetables to the bowl with the chickpeas.
3. Add Fresh Herbs and Feta
Stir in the fresh parsley and dill. Then, gently fold in the crumbled feta cheese, making sure not to mash the chickpeas too much.
4. Whisk the Dressing
In a small separate bowl, whisk together the olive oil, fresh lemon juice, dried oregano, and garlic powder. Season with salt and black pepper to your liking.
5. Combine and Serve
Pour the dressing over the chickpea mixture in the large bowl. Toss everything gently until all ingredients are well coated. Serve your Mediterranean Chopped Chickpea Salad immediately or chill for later enjoyment.
Variation Ideas
- Add diced bell peppers (red, yellow, or orange) for extra crunch and color.
- Stir in some chopped artichoke hearts for an additional Mediterranean touch.
- Include a sprinkle of red pepper flakes for a subtle heat.
- For added protein, mix in some cooked and shredded chicken or canned tuna.
- Serve it over a bed of spinach or mixed greens to make it a more substantial meal.
Storage Instructions
Store any leftover Mediterranean Chopped Chickpea Salad in an airtight container in the refrigerator for up to 3-4 days. The flavors often meld and improve overnight. This healthy chickpea salad is best served cold and does not require reheating.
Frequently Asked Questions (FAQ)
Can you make this healthy chickpea salad ahead of time?
Yes, you can prepare this salad up to a day in advance. For best results, add the feta and fresh herbs just before serving to maintain their freshness.
Are chickpeas good for you?
Absolutely! Chickpeas are an excellent source of protein, fiber, and various vitamins and minerals, making them a fantastic base for a healthy chickpea salad.
What can you serve with this Mediterranean Chopped Chickpea Salad?
It’s delicious on its own, but also great in pita bread, as a side dish for grilled chicken, or scooped onto lettuce cups.
Can you adjust the dressing ingredients?
Certainly! Feel free to adjust the amount of lemon juice, olive oil, or herbs to suit your personal taste preferences.
Is this recipe suitable for meal prep?
Yes, this Mediterranean Chopped Chickpea Salad is perfect for meal prep. Its ingredients hold up well, making it an ideal healthy lunch option for several days.
Can you omit the feta cheese?
Yes, you can easily omit the feta cheese to make this recipe dairy-free or vegan. It will still be a flavorful and healthy chickpea salad.