Description
Mediterranean chickpea salad combines fresh herbs, crisp vegetables, and zesty lemon dressing for a light, refreshing meal. Home cooks savor this protein-packed dish that delivers complex flavors and nutritious ingredients you can enjoy any season.
Ingredients
Scale
- 4 oz (113 g) feta cheese, diced
- 15 oz (425 g) chickpeas, drained and rinsed
- 1 ½ cups cherry tomatoes, halved
- 1 English cucumber, halved and sliced
- ½ medium red onion, thinly sliced
- 1 avocado, sliced
- ¼ cup cilantro, chopped
- 1 garlic clove, pressed or minced
- 3 tbsps extra virgin olive oil
- 3 tbsps lemon juice, from 1 large lemon
- ½ tsp sea salt, or to taste
- 1/8 tsp black pepper
Instructions
- Vinaigrette Creation: Whisk extra virgin olive oil, lemon juice, minced garlic, kosher salt, and black pepper in a mixing bowl until the dressing becomes smooth and emulsified.
- Ingredient Preparation: Dice tomatoes, slice cucumber, drain chickpeas, chop red onion, cube avocado, and roughly tear cilantro leaves into bite-sized pieces.
- Salad Assembly: Combine all prepared vegetables and chickpeas in a large bowl, creating a colorful Mediterranean mixture that promises vibrant flavors and textures.
- Dressing Integration: Gently pour the vinaigrette over the salad, using a careful folding technique to ensure each ingredient is evenly coated without bruising the delicate components.
- Finishing Touch: Sprinkle crumbled feta cheese across the salad, then let the mixture rest for 5-10 minutes at room temperature to allow the flavors to harmonize and develop a rich, complex profile before serving chilled or at ambient temperature.
Notes
- Whisk Vinaigrette Thoroughly: Combine ingredients with vigorous motion to emulsify dressing and enhance flavor integration.
- Drain Chickpeas Completely: Remove excess liquid to prevent watery salad and maintain optimal texture.
- Dice Vegetables Uniformly: Cut ingredients into consistent sizes for balanced flavor and professional presentation.
- Rest Before Serving: Let salad sit briefly to allow ingredients to absorb dressing and develop deeper, more harmonious taste profile.
- Prep Time: 15 minutes
- Category: Lunch, Snacks
- Method: Blending
- Cuisine: Mediterranean
Nutrition
- Serving Size: 5
- Calories: 263
- Sugar: 3 g
- Sodium: 200 mg
- Fat: 18 g
- Saturated Fat: 4 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 6 g
- Protein: 8 g
- Cholesterol: 15 mg