There’s something undeniably refreshing about Mediterranean cuisine. Its use of fresh ingredients, herbs, and a balance of flavors not only pleases the palate but also brings a bounty of nutritional benefits. Today, I’m excited to share a recipe that encapsulates all the vibrant flavors of the Mediterranean in a simple, yet delectable dish: the Mediterranean Chickpea Salad.
A Nutritious Journey Through the Mediterranean
This salad isn’t just about satisfying your hunger; it’s a journey through the lush landscapes of the Mediterranean, bringing together an array of colorful ingredients that are as pleasing to the eye as they are to the taste. Perfect for a wholesome lunch or as a side dish that complements any meal, this salad is a testament to the simplicity and richness of Mediterranean cooking.
Ingredients That Make a Difference
The salad combines the rich textures and flavors of:
- For the Salad:
- 2 (15-oz.) cans chickpeas, drained and rinsed
- 1 medium cucumber, chopped
- 1 bell pepper, chopped
- 1/2 red onion, thinly sliced
- 1/2 cup chopped kalamata olives
- 1/2 cup crumbled feta
- Kosher salt to taste
- Freshly ground black pepper to taste
- For the Lemon-Parsley Vinaigrette:
- 1/2 cup extra-virgin olive oil
- 1/4 cup white wine vinegar
- 1 tablespoon lemon juice
- 1 tablespoon freshly chopped parsley
- 1/4 teaspoon red pepper flakes
- Kosher salt to taste
- Freshly ground black pepper to taste
The Harmony of Preparation
The beauty of this recipe lies in its simplicity and the harmony of its ingredients. Here’s how to bring this delightful salad to life:
- In a large bowl, combine chickpeas, cucumber, bell pepper, red onion, olives, and feta. Season with salt and pepper to bring out the flavors.
- For the vinaigrette, take a jar with a lid and mix olive oil, vinegar, lemon juice, parsley, and red pepper flakes. Shake it until emulsified, then season with salt and pepper to taste.
- Just before serving, dress the salad with the vinaigrette to ensure that every bite is infused with the vibrant dressing.
Serving and Nutritional Information
- Prep Time: 20 minutes
- Total Time: 25 minutes
- Servings: 6
- Calories: 425 per serving
This Mediterranean Chickpea Salad is not just a dish; it’s a celebration of flavors, textures, and the healthful benefits of Mediterranean ingredients. Whether you’re hosting a dinner party, looking for a nutritious lunch option, or simply want to add a burst of color and flavor to your table, this salad is sure to impress. Enjoy the freshness of the Mediterranean in every bite, and let this salad be a staple in your culinary adventures.
Mediterranean Chickpea Salad
Ingredients:
FOR THE SALAD:
2 (15-oz.) cans chickpeas, drained and rinsed
1 medium cucumber, chopped
1 bell pepper, chopped
1/2 red onion, thinly sliced
1/2 cup chopped kalamata olives
1/2 cup crumbled feta
Kosher salt to taste
Freshly ground black pepper to taste
FOR THE LEMON-PARSLEY VINAIGRETTE:
1/2 cup extra-virgin olive oil
1/4 cup white wine vinegar
1 tablespoon lemon juice
1 tablespoon freshly chopped parsley
1/4 teaspoon red pepper flakes
Kosher salt to taste
Freshly ground black pepper to taste
Directions:
In a large bowl, combine chickpeas, cucumber, bell pepper, red onion, olives, and feta. Season with salt and pepper.
For the vinaigrette: In a jar with a lid, mix olive oil, vinegar, lemon juice, parsley, and red pepper flakes. Shake until emulsified, then season with salt and pepper.
Dress the salad with the vinaigrette just before serving.
Prep Time: 20 minutes | Total Time: 25 minutes | Servings: 6 | Kcal: 425