Mediterranean Chickpea Salad with Feta & Olives Recipe

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Mediterranean Chickpea Salad with Feta & Olives Recipe

Preparation Time: 15 minutes
Cooking Time: 0 minutes
Servings: 4 servings
Total Time: 15 minutes

Summary:

This Mediterranean Chickpea Salad with Feta & Olives is a vibrant and refreshing dish, packed with healthy ingredients. With crunchy chickpeas, tangy feta, briny olives, and a burst of fresh veggies, it’s a perfect light meal or side dish for any occasion. It’s quick to make, full of flavors, and can be easily customized to suit your taste!

Equipment:

  • A large mixing bowl
  • A cutting board
  • A sharp knife
  • A spoon for mixing
  • A measuring cup for the olive oil
  • A small bowl for the dressing (optional)

Ingredients:

  • 2 cups of prepared chickpeas (or 1 can, thoroughly drained and rinsed)
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup Kalamata olives, pitted and sliced
  • 1 cucumber, diced
  • 1 bell pepper (any color), diced
  • 1/4 red onion, thinly sliced
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • Optional: Add a pinch of crushed red pepper flakes for a spicy kick.

Recipe Special Notes:

  • Vegan Option: Omit the feta cheese to make this salad vegan. You can substitute the feta with avocado or vegan cheese.
  • Customization: Feel free to add more vegetables like cherry tomatoes or roasted red peppers for extra flavor.
  • Storage Tip: Keep the salad fresh by storing it in an airtight container in the refrigerator for up to two days. However, for best taste, enjoy it fresh!

What People Are Saying

Summary:

This Mediterranean Chickpea Salad with Feta & Olives has been a hit with everyone who tries it! It’s praised for its fresh and vibrant flavors, ease of preparation, and how versatile it is. The salad can be enjoyed as a quick lunch, a side dish at dinner, or even as a meal prep option for the week. The combination of chickpeas, olives, and feta is simply irresistible!

Positives:

  • Healthy: Packed with protein and fiber from chickpeas and plenty of vitamins from the fresh veggies.
  • Quick & Easy: Takes only 15 minutes to prepare, making it a perfect choice for busy days.
  • Customizable: You can adjust the ingredients based on what you have on hand or to suit your taste.
  • Fresh & Flavorful: The mix of salty olives, tangy feta, and zesty lemon juice creates a balanced, refreshing flavor profile.

Detailed Instructions:

  1. Prep the Vegetables: Start by chopping the cucumber, bell pepper, and red onion. Make sure they’re cut into small, bite-sized pieces. If using cherry tomatoes, cut each one in half for easy bites. Fresh parsley should be finely chopped as well.
  2. Prepare the Chickpeas: If you’re using canned chickpeas, drain and rinse them well under cold water. If you’re using cooked chickpeas, ensure they are thoroughly drained if needed. Place the chickpeas in a large mixing bowl.
  3. Add the Vegetables: Toss the diced cucumber, bell pepper, red onion, and parsley into the bowl with the chickpeas.
  4. Add Feta and Olives: Crumble the feta cheese and add it to the bowl, followed by the sliced Kalamata olives. This will give the salad its signature Mediterranean flavor.
  5. Make the Dressing: In a small bowl, combine the olive oil, lemon juice, dried oregano, and a pinch of salt and pepper. Whisk well to combine until the dressing emulsifies.
  6. Mix the Salad: Pour the dressing over the salad and gently toss everything together until well coated. If you like a bit of heat, sprinkle in some red pepper flakes for an extra kick.
  7. Serve: Serve the salad immediately for the freshest taste, or chill it for 10-15 minutes if you prefer it slightly cold.
  8. Optional Garnishes: Before serving, you can garnish the salad with more fresh parsley or a sprinkle of feta on top for extra flavor.

Nutritional Information (Approximate per serving):

  • Calories: 300
  • Protein: 9g
  • Fat: 20g
  • Carbohydrates: 28g
  • Fiber: 8g
  • Sugar: 5g

Tips for Perfect Mediterranean Chickpea Salad:

  • Use Fresh Ingredients: The fresher your veggies, the better the salad will taste. Opt for organic produce when possible.
  • Make Ahead: If you want to prepare this salad in advance, store the dressing separately and combine everything just before serving. This will help prevent the salad from becoming soggy.
  • Add Protein: If you’d like to make this salad heartier, you can add grilled chicken, tuna, or even quinoa for a protein boost.

Why This Salad Works:

This Mediterranean Chickpea Salad is not only quick and easy to make, but it’s also packed with flavors from the Mediterranean region. The combination of crunchy chickpeas, salty olives, creamy feta, and fresh vegetables offers a balanced meal that satisfies both your taste buds and your nutritional needs. The lemony dressing ties everything together, adding a fresh zest that makes this salad truly unforgettable.

Final Thoughts:

Whether you’re looking for a light lunch or a refreshing side dish, this Mediterranean Chickpea Salad with Feta & Olives is a perfect choice. It’s a simple yet flavorful dish that can easily be customized to your liking. Plus, it’s a great option for meal prep, making it a versatile addition to your weekly menu!

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