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