Healthy Foods

Mediterranean Chickpea Salad

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All aboard the recent specific! It’s time for Mediterranean Chickpea Salad. This easy chickpea salad is uplifting, filling, and certainly one of my absolute favourite meals to have ready in my fridge for wholesome lunches.

Made with bell peppers of all colours, recent herbs, crisp cucumber, and creamy feta, each chew tastes of heat, sunny moments. Consuming it by no means fails to brighten my temper.

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Protein- and fiber-rich chickpeas make it a hearty vegetarian predominant, or you possibly can serve it as a straightforward aspect with hen, fish, or shrimp.

This Mediterranean chickpea salad is a recipe I often save for summer time, however I caught myself craving it incessantly earlier this week.

I first fell in love with easy chickpea salads once I tried a recipe from Jamie Oliver. A buddy made it for a picnic, and it was scrumptious however a number of of the elements (like recent chilis) weren’t ones I essentially maintain readily available. Others (like recent tomatoes) solely style nice on the top of summer time, a season that’s perilously brief right here in The North.

As we speak’s Mediterranean chickpea salad has all the things I liked in regards to the unique—the oodles of texture, wholesome elements, and energizing flavors—however is made with elements that:

  • I’m more likely to have round, and
  • Style wonderful in any season.

You don’t want to attend till the peak of summer time to make this recipe (bell peppers, for instance, style nice at almost any time of 12 months).

It tastes fab at room temperature and can perk up your afternoon, particularly if you’re on the lookout for one thing lighter on the lunch entrance as I usually am.

Chickpea salad lasts Three to four days in your fridge, which means you can also make it in the present day, then take pleasure in having the leftovers tucked in your fridge for quick, wholesome meals everytime you want them.

Chickpea salad ingredients in a bowl

Learn how to Make Chickpea Salad

This straightforward chickpea salad is a kind of superb no-cook meals that hardly wants a recipe.

Much like this Chickpea Salad Sandwich and this Chickpea Tuna Salad (one other fave!) it makes the perfect of pantry staples (hello, chickpeas) and recent elements.

Chickpea Salad Components

Salad Ingredient #1: Cooked Chickpeas

The true star ingredient right here is canned chickpeas. A couple of enjoyable info and qualities I am keen on about this pantry powerhouse.

  • Chickpeas cheap and extremely versatile. You need to use chickpeas for burgers (like these Mediterranean Quinoa Burgers), in a chickpea salad like in the present day’s recipe, or perhaps a stir fry like this recipe for Common Tso’s Chickpeas.
  • Chickpeas are good for weight reduction as a result of they’re excessive in fiber and protein, so they assist maintain you fuller for longer.
  • Chickpeas and garbanzo beans are the identical factor. The 2 names are used interchangeably particularly within the U.S., and you might even see both one written on a can or bag.
  • This recipe requires one 15-ounce can of chickpeas. You can too substitute 1 half cups of cooked chickpeas for those who want to make them your self from dried beans.
  • Chickpeas can’t be eaten uncooked (they’d be crunchy and arduous; if they’re in a can, they’re truly cooked first), although you possibly can actually munch them proper out of the can or toss them onto a salad (ahem, this one!).
  • Rinse your canned chickpeas first to keep away from extra sodium.

The Recent Components

The recent elements I select for this recipe are ones I usually affiliate with the Mediterranean like feta and parsley, which we at all times appear to have an excessive amount of of. Be happy to tweak the under to fit your personal preferences too.

  • Bell Peppers. Oodles of bell peppers add candy, colourful crunch to each chew. Plus, bell peppers are filled with Vitamin-C, folate, and potassium.
  • Cucumber. Each time I eat cucumber, I ponder why I don’t have it extra usually. It makes this recipe style additional gentle and recent.
  • Purple Onion. Purple onions are good for salads due to their gentle taste and shade. TIP: soak your crimson onion in water first to take away a number of the much less nice, lingering, harsh taste.
  • Feta Cheese. Among the best issues in life. You’ll love this chickpea salad with feta crumbles added. If you wish to make this chickpea salad vegan, you possibly can omit the feta and you’re good to go.
  • Parsley. Recent herbs like parsley are a bit addition that make a giant distinction. It offers this chickpea salad an entire, polished style you’d miss with out it.
  • Dressing. The chickpea salad dressing is a 30-second crimson wine French dressing you could shake collectively proper in a mason jar. Theatrical overhead pour non-obligatory however inspired.

Chopped chickpea salad in a glass bowl with dressing being poured over the top

The Instructions

  1. Soak the crimson onion in water.
  2. Add the remaining salad elements to a big bowl.
  3. Put together the dressing (I wish to make additional for the leftovers).
  4. Drain the onions, add them to the bowl with the salad elements. Pour the dressing excessive, and toss. Refrigerate for about 30 minutes to permit the flavors to meld. ENJOY!

Learn how to Serve Chickpea Salad

  • Proper out of the Bowl. The chickpeas make it lots filling for a lightweight and beautiful meal.
  • With Recent Greens. If you happen to wished to up the veggies much more, you might toss this chickpea salad with recent greens (arugula is my favourite), then add on a bit of additional dressing to create a inexperienced salad.
  • Chickpea Salad with Avocado. Add huge chunks of recent avocado and halved cherry tomatoes for added servings of wholesome fat and colourful veggies.
  • Chickpea Salad Pitas. Stuff it inside warmed, halved complete wheat pita bread for a chickpea salad sandwich.

A bowl of chickpea salad with feta

Make Forward and Storage Suggestions

  • To Make Forward. Chop your cucumber, bell peppers, and onions as much as 2 days upfront, and retailer them in separate hermetic storage containers within the fridge. You can too combine the dressing collectively as much as 2 days upfront, and retailer it within the fridge.
  • To Retailer. Retailer leftover salad in an hermetic storage container within the fridge for as much as Three days.

What Goes with Chickpea Salad?

Different Wholesome Salad Recipes

Healthy and fresh recipe with bell peppers, onions, and feta in a bowl

Advisable Instruments to Make Chickpea Salad

  • Chef’s Knife. One in all my most prized kitchen instruments. It makes chopping a breeze.
  • Mixing Bowls. These are stackable for simple storage, they usually work nice for this recipe.
  • Measuring Spoons. I really like how straightforward these are to retailer and clear.

I hope this Mediterranean chickpea salad recipe brings some freshness to your week and selection into your wholesome meal routine.

If you happen to attempt the recipe, I’d love to listen to what you suppose! Let me know within the feedback part under. Your suggestions is so essential to me. ♥

: 12 cups, approx. (Eight small or 6 giant sides)

Recipe for wholesome Mediterranean Chickpea Salad with feta, cucumber, and bell peppers. Fast, straightforward, and scrumptious! Serve for a easy aspect or gentle predominant.

FOR THE SALAD:

  • half
    cup
    finely diced crimson onion
    — about half small
  • 2
    cans
    reduced-sodium chickpeas
    — (15-ounce cans), rinsed and drained
  • 1 half
    cups
    chopped recent flat-leaf parsley
    — about 1 bunch
  • 1
    crimson bell pepper
    — chopped
  • 1
    orange bell pepper
    — or yellow bell pepper, chopped
  • 1
    inexperienced bell pepper
    — chopped
  • half
    giant seedless cucumber
    — chopped (about 2 cups)
  • half
    cup
    crumbled feta
    — about four ounces

FOR THE DRESSING:

  • 3
    tablespoons
    extra-virgin olive oil
  • 3
    tablespoons
    crimson wine vinegar
  • 2
    cloves
    garlic
    — minced
  • 1 half
    teaspoons
    dried oregano
  • 1
    teaspoon
    kosher salt
  • half
    teaspoon
    black pepper

  1. Place the onions in a bowl of cool water and allow them to soak whilst you put together the opposite elements (this removes the harsher chew from the onions, whereas nonetheless giving nice taste).

  2. Place the chickpeas, parsley, bell peppers, cucumber, and feta in a big serving bowl.

  3. In a small mixing bowl or giant measuring cup, stir collectively the dressing elements: olive oil, crimson wine vinegar, garlic, oregano, salt and pepper. Drain the crimson onions and add them to the chickpea combination, then pour the dressing excessive. Toss to mix. If time permits, let marinate within the fridge for 30 minutes, or take pleasure in instantly.

  • Retailer leftovers within the fridge for as much as Three days.
  • Serving concepts: This salad is gorgeous as is, however to remodel it right into a predominant dish, attempt it stuffed inside pita pockets with hummus and mashed avocado or add grilled hen and serve it over salad greens with an additional squire of lemon juice and drizzle of olive oil.

Course:

Salad, Aspect Dish

Delicacies:

Mediterranean

Key phrase:

Chickpea Salad Recipe, Mediterranean Chickpea Salad

Diet Info

Quantity per serving (1 (of 8), about 1 half cups) — Energy: 169, Fats: 7g, Saturated Fats: 1g, Ldl cholesterol: 3mg, Sodium: 466mg, Carbohydrates: 21g, Fiber: 6g, Sugar: 2g, Protein: 9g

This put up comprises some affiliate hyperlinks, which signifies that I make a small fee off objects you buy at no further price to you.

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