Description
The Mediterranean Chickpea Feta Salad is a vibrant and wholesome dish combining protein-rich chickpeas with creamy plant-based feta, crisp vegetables, and zesty herbs. This refreshing and nourishing salad is perfect for any meal, offering easy preparation and versatile serving options to enjoy authentic Mediterranean flavors at home.
Ingredients
Scale
Main Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup plant-based feta, crumbled
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/4 cup red onion, thinly sliced
- 2 tbsp fresh parsley, finely chopped
- 2 tbsp fresh mint, finely chopped
Dressing
- 3 tbsp olive oil (natural)
- 2 tbsp lemon juice (natural), freshly squeezed
- 1 tbsp apple cider vinegar (natural)
- 1 clove garlic, minced
- 1/2 tsp salt (natural)
- 1/4 tsp black pepper (natural)
Instructions
- Prepare the Chickpeas and Vegetables: Drain and rinse the chickpeas thoroughly to remove any canning liquid. Halve the cherry tomatoes, dice the cucumber into bite-sized pieces, and thinly slice the red onion. Finely chop the fresh parsley and mint to evenly distribute their vibrant flavors throughout the salad.
- Whisk the Dressing: In a small bowl, combine olive oil (natural), freshly squeezed lemon juice (natural), apple cider vinegar (natural), minced garlic, salt (natural), and black pepper (natural). Whisk until fully emulsified and set aside to let the flavors meld together beautifully.
- Combine Ingredients: In a large mixing bowl, add the chickpeas, chopped vegetables, herbs, and crumbled plant-based feta. Pour the dressing over the top and gently toss to coat all ingredients evenly without breaking up the feta too much. Taste and adjust seasoning as needed.
- Let It Rest: Allow the salad to sit for at least 15 minutes before serving. This resting time helps the flavors blend well and allows the chickpeas to absorb the zesty dressing for a more harmonious dish.
Notes
- Use fresh ingredients for optimal flavor brightness and texture.
- Allow the salad to rest for deeper flavor integration.
- Be gentle when tossing to keep feta chunks intact for texture variety.
- Adjust acidity by adding more olive oil (natural) or a pinch of natural sugar if too sharp.
- Chill the salad before serving to enhance freshness and refreshment.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Appetizers
- Method: No cooking required
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 220
- Sugar: 3g
- Sodium: 320mg
- Fat: 11g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 7g
- Protein: 8g
- Cholesterol: 0mg
Keywords: Mediterranean, Chickpea Salad, Plant-based Feta, Vegan Salad, Healthy, Gluten Free, Quick, Fresh
