All aboard the contemporary specific! It’s time for Mediterranean Chickpea Salad. This easy chickpea salad is uplifting, filling, and one in all my absolute favourite meals to have ready in my fridge for wholesome lunches.
Made with bell peppers of all colours, contemporary herbs, crisp cucumber, and creamy feta, each chunk tastes of heat, sunny moments. Consuming it by no means fails to brighten my temper.
Protein- and fiber-rich chickpeas make it a hearty vegetarian foremost, or you’ll be able to serve it as a straightforward facet with rooster, fish, or shrimp.
This Mediterranean chickpea salad is a recipe I often save for summer time, however I caught myself craving it incessantly earlier this week.
I first fell in love with easy chickpea salads after I tried a recipe from Jamie Oliver. A buddy made it for a picnic, and it was scrumptious however a number of of the substances (like contemporary chilis) weren’t ones I essentially preserve readily available. Others (like contemporary tomatoes) solely style nice on the top of summer time, a season that’s perilously brief right here in The North.
As we speak’s Mediterranean chickpea salad has every part I liked in regards to the unique—the oodles of texture, wholesome substances, and energizing flavors—however is made with substances that:
- I’m more likely to have round, and
- Style glorious in any season.
You don’t want to attend till the peak of summer time to make this recipe (bell peppers, for instance, style nice at practically any time of yr).
It tastes fab at room temperature and will perk up your afternoon, particularly if you’re searching for one thing lighter on the lunch entrance as I typically am.
Chickpea salad lasts Three to four days in your fridge, which means you can also make it at present, then get pleasure from having the leftovers tucked in your fridge for quick, wholesome meals everytime you want them.
The way to Make Chickpea Salad
This straightforward chickpea salad is a type of superb no-cook meals that hardly wants a recipe.
Much like this Chickpea Salad Sandwich and this Chickpea Tuna Salad (one other fave!) it makes the perfect of pantry staples (hello, chickpeas) and contemporary substances.
Chickpea Salad Substances
Salad Ingredient #1: Cooked Chickpeas
The true star ingredient right here is canned chickpeas. A number of enjoyable information and qualities I like about this pantry powerhouse.
- Chickpeas cheap and extremely versatile. You should utilize chickpeas for burgers (like these Mediterranean Quinoa Burgers), in a chickpea salad like at present’s recipe, or perhaps a stir fry like this recipe for Normal Tso’s Chickpeas.
- Chickpeas are good for weight reduction as a result of they’re excessive in fiber and protein, so they assist preserve you fuller for longer.
- Chickpeas and garbanzo beans are the identical factor. The 2 names are used interchangeably particularly within the U.S., and you may even see both one written on a can or bag.
- This recipe requires one 15-ounce can of chickpeas. You may as well substitute 1 half of cups of cooked chickpeas for those who want to make them your self from dried beans.
- Chickpeas can’t be eaten uncooked (they’d be crunchy and laborious; if they’re in a can, they’re really cooked first), although you’ll be able to definitely munch them proper out of the can or toss them onto a salad (ahem, this one!).
- Rinse your canned chickpeas first to keep away from extra sodium.
The Contemporary Substances
The contemporary substances I select for this recipe are ones I typically affiliate with the Mediterranean like feta and parsley, which we at all times appear to have an excessive amount of of. Be happy to tweak the beneath to fit your personal preferences too.
- Bell Peppers. Oodles of bell peppers add candy, colourful crunch to each chunk. Plus, bell peppers are packed with Vitamin-C, folate, and potassium.
- Cucumber. Each time I eat cucumber, I ponder why I don’t have it extra typically. It makes this recipe style additional mild and contemporary.
- Purple Onion. Purple onions are good for salads due to their delicate taste and coloration. TIP: soak your crimson onion in water first to take away a few of the much less nice, lingering, harsh taste.
- Feta Cheese. Among the best issues in life. You’ll love this chickpea salad with feta crumbles added. If you wish to make this chickpea salad vegan, you’ll be able to omit the feta and you’re good to go.
- Parsley. Contemporary herbs like parsley are a bit addition that make an enormous distinction. It offers this chickpea salad an entire, polished style you’d miss with out it.
- Dressing. The chickpea salad dressing is a 30-second crimson wine French dressing that you could shake collectively proper in a mason jar. Theatrical overhead pour non-obligatory however inspired.
The Instructions
- Soak the crimson onion in water.
- Add the remaining salad substances to a big bowl.
- Put together the dressing (I wish to make additional for the leftovers).
- Drain the onions, add them to the bowl with the salad substances. Pour the dressing excessive, and toss. Refrigerate for about 30 minutes to permit the flavors to meld. ENJOY!
The way to Serve Chickpea Salad
- Proper out of the Bowl. The chickpeas make it lots filling for a lightweight and pretty meal.
- With Contemporary Greens. When you needed to up the veggies much more, you would toss this chickpea salad with contemporary greens (arugula is my favourite), then add on a bit of additional dressing to create a inexperienced salad.
- Chickpea Salad with Avocado. Add huge chunks of contemporary avocado and halved cherry tomatoes for extra servings of wholesome fat and colourful veggies.
- Chickpea Salad Pitas. Stuff it inside warmed, halved complete wheat pita bread for a chickpea salad sandwich.
Make Forward and Storage Suggestions
- To Make Forward. Chop your cucumber, bell peppers, and onions as much as 2 days prematurely, and retailer them in separate hermetic storage containers within the fridge. You may as well combine the dressing collectively as much as 2 days prematurely, and retailer it within the fridge.
- To Retailer. Retailer leftover salad in an hermetic storage container within the fridge for as much as Three days.
What Goes with Chickpea Salad?
Different Wholesome Salad Recipes
Really useful Instruments to Make Chickpea Salad
- Chef’s Knife. Certainly one of my most prized kitchen instruments. It makes chopping a breeze.
- Mixing Bowls. These are stackable for simple storage, and they work nice for this recipe.
- Measuring Spoons. I really like how straightforward these are to retailer and clear.
I hope this Mediterranean chickpea salad recipe brings some freshness to your week and selection into your wholesome meal routine.
When you attempt the recipe, I’d love to listen to what you suppose! Let me know within the feedback part beneath. Your suggestions is so essential to me. ♥
: 12 cups, approx. (Eight small or 6 giant sides)
Recipe for wholesome Mediterranean Chickpea Salad with feta, cucumber, and bell peppers. Fast, straightforward, and scrumptious! Serve for a easy facet or mild foremost.
FOR THE SALAD:
- half of cup finely diced crimson onion — about half of small
- 2 cans reduced-sodium chickpeas — (15-ounce cans), rinsed and drained
- 1 half of cups chopped contemporary flat-leaf parsley — about 1 bunch
- 1 crimson bell pepper — chopped
- 1 orange bell pepper — or yellow bell pepper, chopped
- 1 inexperienced bell pepper — chopped
- half of giant seedless cucumber — chopped (about 2 cups)
- half of cup crumbled feta — about four ounces
FOR THE DRESSING:
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons crimson wine vinegar
- 2 cloves garlic — minced
- 1 half of teaspoons dried oregano
- 1 teaspoon kosher salt
- half of teaspoon black pepper
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Place the onions in a bowl of cool water and allow them to soak whilst you put together the opposite substances (this removes the harsher chunk from the onions, whereas nonetheless giving nice taste).
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Place the chickpeas, parsley, bell peppers, cucumber, and feta in a big serving bowl.
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In a small mixing bowl or giant measuring cup, stir collectively the dressing substances: olive oil, crimson wine vinegar, garlic, oregano, salt and pepper. Drain the crimson onions and add them to the chickpea combination, then pour the dressing excessive. Toss to mix. If time permits, let marinate within the fridge for 30 minutes, or get pleasure from instantly.
- Retailer leftovers within the fridge for as much as Three days.
- Serving concepts: This salad is gorgeous as is, however to rework it right into a foremost dish, attempt it stuffed inside pita pockets with hummus and mashed avocado or add grilled rooster and serve it over salad greens with an additional squire of lemon juice and drizzle of olive oil.
Course: Salad, Facet Dish
Delicacies: Mediterranean
Key phrase: Chickpea Salad Recipe, Mediterranean Chickpea Salad
Diet Info
Quantity per serving (1 (of 8), about 1 half of cups) — Energy: 169, Fats: 7g, Saturated Fats: 1g, Ldl cholesterol: 3mg, Sodium: 466mg, Carbohydrates: 21g, Fiber: 6g, Sugar: 2g, Protein: 9g
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