Mediterranean Chickpea Feta Salad
Mediterranean Chickpea Feta Salad is a refreshing and flavorful dish, perfect for a light lunch or side dish. Packed with protein-rich chickpeas, tangy feta cheese, and fresh vegetables, this salad is as nutritious as it is delicious. Easy to prepare and bursting with Mediterranean flavors, it’s a go-to recipe for healthy eating.
Table of Contents
- About Mediterranean Chickpea Feta Salad
- Why You’ll Love This Mediterranean Chickpea Feta Salad
- What Is in This Mediterranean Chickpea Feta Salad
- Key Ingredients
- How To Make Mediterranean Chickpea Feta Salad
- Have It Your Way!
- Nutritional Facts and Health Benefits
- Health Benefits:
- Other Recipes You’ll Love
- Mediterranean Chickpea Feta Salad Recipe
About Mediterranean Chickpea Feta Salad
Mediterranean Chickpea Feta Salad draws inspiration from the vibrant and healthy cuisine of the Mediterranean region. The Mediterranean diet is renowned for its emphasis on fresh vegetables, legumes, and healthy fats, all of which are present in this salad. Chickpeas, also known as garbanzo beans, have been a staple in Mediterranean cooking for centuries, prized for their versatility and nutritional benefits. Feta cheese, with its tangy and creamy profile, adds a distinct flavor that complements the other ingredients perfectly. This salad embodies the simplicity and wholesomeness of Mediterranean cooking, making it a beloved choice for health-conscious food lovers around the world.
Why You’ll Love This Mediterranean Chickpea Feta Salad
- Healthy and Nutritious: Packed with protein, fiber, and vitamins.
- Flavorful: A delightful combination of tangy feta, fresh vegetables, and zesty dressing.
- Easy to Prepare: Quick and simple, perfect for busy days.
- Versatile: Great as a main dish or a side.
- Colorful and Appealing: A vibrant dish that looks as good as it tastes.
What Is in This Mediterranean Chickpea Feta Salad
- Chickpeas: Cooked chickpeas provide a hearty and protein-rich base.
- Feta Cheese: Adds a tangy and creamy element.
- Cucumber: Fresh and crunchy, perfect for adding texture.
- Red Onion: Adds a sharp and tangy bite.
- Fresh Herbs: Parsley or mint for a burst of freshness.
- Olive Oil: For the dressing.
- Lemon Juice: Adds a zesty tang to the dressing.
- Garlic: Infuses the dressing with aromatic flavor.
- Salt and Pepper: To taste.
Key Ingredients
- Chickpeas: Provides plant-based protein and fiber.
- Feta Cheese: Adds creaminess and tanginess.
- Cucumber: Offers a refreshing crunch.
- Red Onion: Sharp and flavorful.
- Fresh Herbs: Enhances the flavor with a fresh burst.
- Olive Oil: A healthy fat for the dressing.
- Lemon Juice: Zesty and tangy.
- Garlic: Aromatic and flavorful.
How To Make Mediterranean Chickpea Feta Salad
- Strain the 2 cans of Chickpeas of the liquid.
- Add all the ingredients into a large salad bowl and gently combine.
Have It Your Way!
- Add Protein: Include grilled chicken, shrimp, or tofu for extra protein.
- Make It Vegan: Use a vegan feta cheese substitute.
- Change the Herbs: Try basil or dill for a different flavor profile.
- Add Grains: Mix in quinoa or farro for added texture and nutrients.
- Spice It Up: Add a pinch of red chili flakes for some heat.
Nutritional Facts and Health Benefits
- Calories: Approximately 250 per serving
- Protein: 10 grams
- Fat: 12 grams
- Carbohydrates: 28 grams
- Fiber: 8 grams
- Sugar: 5 grams
- Sodium: 500 milligrams
Health Benefits:
- Rich in Fiber: Aids in digestion and helps maintain a healthy weight.
- High in Protein: Supports muscle health and keeps you full longer.
- Healthy Fats: Olive oil and feta provide beneficial fats for heart health.
- Vitamins and Minerals: Packed with vitamins A, C, K, and iron from vegetables and chickpeas.
Other Recipes You’ll Love
Mediterranean Chickpea Feta Salad Recipe
Mediterranean Chickpea Feta Salad
Ingredients
- 30 oz Chickpeas drained and rinsed
- 1 English cucumber diced
- ⅔ cup Red Onion diced
- 8 oz Feta Cheese crumbled
- ½ cup fresh parsley chopped
- ¼ cup Fresh Mint
- Lemon Zest 1 lemon
- 2 Tbsp Lemon Juice
- ¼ cup extra virgin olive oil
- ¼ tsp black pepper
- ¼ tsp salt
Instructions
- Strain the 2 cans of Chickpeas of the liquid.
- Add all the ingredients into a large salad bowl and gently combine.
Notes
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Make-Ahead: Prepare the salad and dressing separately, combining them just before serving to keep the vegetables crisp.
- Serving Suggestions: Enjoy as a main dish with pita bread or as a side with grilled Tofu and vegetables.
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