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Mediterranean Chickpea Salad

Mediterranean Chickpea Salad
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Mediterranean Chickpea Salad is a vibrant and nourishing dish combining crisp vegetables, hearty chickpeas, and zesty herbs tossed in a light, tangy dressing. Perfect for light and healthy summer meals, this salad is fresh, protein-packed, quick to prepare, and versatile, making it an ideal addition to your picnic, barbecue, or everyday menu.

Ingredients

Scale

Salad Ingredients

  • 1 can (15 oz) chickpeas, rinsed and drained
  • 1 cup cherry tomatoes, washed and quartered
  • 1 medium cucumber, peeled and chopped
  • 1/2 medium red onion, finely chopped
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/4 cup fresh parsley, chopped

Dressing

  • 3 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon dried oregano
  • Salt, to taste
  • Black pepper, to taste

Optional Variations

  • 1 avocado, diced
  • 1/4 cup crumbled feta cheese
  • Pinch of red chili flakes or 1 small chopped jalapeno
  • Fresh mint and basil leaves to substitute parsley
  • 1/2 cup cooked quinoa or bulgur

Instructions

  1. Prepare the Vegetables: Wash and chop the cherry tomatoes, cucumber, and red onion into bite-sized pieces to ensure a perfect balance of freshness and crunch in every forkful.
  2. Rinse the Chickpeas: Drain and rinse canned chickpeas thoroughly under cold running water to remove excess sodium and any canning liquid that might affect the flavor.
  3. Mix the Dressing: In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, dried oregano, salt, and black pepper until well combined, creating a bright and tangy dressing.
  4. Combine Salad Ingredients: In a large mixing bowl, combine the chickpeas, chopped vegetables, Kalamata olives, and fresh parsley. Pour the dressing over the top and toss gently until everything is evenly coated.
  5. Chill and Serve: Refrigerate the salad for at least 30 minutes before serving to allow the flavors to meld and the dressing to soak in for maximum taste.

Notes

  • Use freshly squeezed lemon juice for a brighter, more vibrant flavor compared to bottled lemon juice.
  • Adjust salt gradually, especially if using salty ingredients like olives or feta cheese to avoid over-salting.
  • Chill the salad before serving to help the flavors marry and to mellow the sharpness of the red onion.
  • Drain chickpeas thoroughly to prevent the salad from becoming soggy and to keep the dressing flavorful.
  • Add fresh herbs like parsley just before serving to preserve their color and freshness.

Nutrition

Keywords: Mediterranean salad, chickpea salad, healthy summer salad, gluten free, protein-packed salad, vegetarian, vegan option

Find it online: https://marygourmet.com/mediterranean-chickpea-salad/