Mediterranean Chickpea Feta Salad Recipe

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Mediterranean Chickpea Feta Salad Recipe

Recipe Details

  • Prep Time: 15 minutes

  • Cook Time: 0 minutes

  • Total Time: 15 minutes

  • Servings: 4 servings

  • Calories: 320 kcal per serving

Introduction

Looking for a refreshing, healthy, and protein-packed meal that comes together in minutes? This Mediterranean chickpea feta salad combines tender chickpeas, crisp cucumbers, juicy cherry tomatoes, Kalamata olives, and crumbled feta cheese, all tossed in a zesty lemon-herb dressing. Follow this quick step-by-step recipe to make a vibrant dish full of authentic Mediterranean flavors.

Ingredients

For the Salad Base:

  • 2 cans (15 oz each) chickpeas (garbanzo beans), rinsed and drained

  • 1 large English cucumber, diced

  • 1.5 cups cherry tomatoes, halved

  • 1/2 medium red onion, finely diced

  • 1/2 cup Kalamata olives, pitted and halved

  • 3/4 cup crumbled feta cheese

For the Lemon-Herb Dressing:

  • 1/4 cup extra-virgin olive oil

  • 2 tablespoons fresh lemon juice

  • 1 clove garlic, minced

  • 1 teaspoon dried oregano

  • Salt and black pepper to taste

  • 2 tablespoons fresh parsley, chopped

Step-by-Step Instructions

  1. Prepare the Vegetables: Wash and chop the English cucumber, halve the cherry tomatoes, finely dice the red onion, and pit or halve the Kalamata olives.

  2. Combine Salad Ingredients: In a large mixing bowl, combine the rinsed and drained chickpeas, diced cucumber, halved cherry tomatoes, diced red onion, and Kalamata olives. Toss gently to mix.

  3. Make the Dressing: In a small bowl or mason jar, whisk together the extra-virgin olive oil, fresh lemon juice, minced garlic, dried oregano, chopped fresh parsley, salt, and black pepper until fully emulsified.

  4. Dress the Salad: Pour the dressing evenly over the chickpea and vegetable mixture. Toss thoroughly to ensure every ingredient is coated in the zesty dressing.

  5. Add Feta Cheese: Gently fold in the crumbled feta cheese last to keep it intact and prevent it from breaking down too much.

  6. Chill and Serve: For the best flavor, let the salad rest for 10 to 15 minutes at room temperature before serving, or chill it in the refrigerator for up to 30 minutes. Serve cold and enjoy!

Nutrition Facts (Per Serving)

  • Fat: 16g

  • Carbohydrates: 34g

  • Protein: 12g

  • Sodium: 540mg

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