Description
Mediterranean chickpea salad brings zesty Mediterranean flavors to your plate with fresh herbs, crisp vegetables, and tangy dressing. Protein-packed and refreshing, this simple dish offers a healthy lunch or side that connects you to sunny coastal cuisine.
Ingredients
Scale
Main ingredients:
- 1 can (14 ounces / 400 grams) chickpeas
- 1 cucumber
- 1 red onion
- 150 grams (5.3 ounces) feta cheese
Herbs and seasonings:
- 3 to 4 sprigs flat-leaf parsley
- salt to taste
- pepper to taste
Dressing:
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
Instructions
- Thoroughly rinse of chickpeas under cool water using a colander, allowing excess moisture to drain completely for optimal texture.
- Peel and slice a medium red onion into delicate, paper-thin strips to infuse a sharp, tangy essence into the salad.
- Meticulously clean a fresh cucumber and fresh parsley under running water, patting dry with clean kitchen towels.
- Cut the cucumber into uniform, small cubes measuring approximately 1/4 inch (0.6 centimeters) and finely mince the parsley leaves for even flavor distribution.
- Select a spacious mixing bowl and carefully layer the drained chickpeas, translucent red onion slices, crisp cucumber cubes, crumbled feta cheese, and vibrant parsley.
- Craft the zesty dressing by whisking of extra virgin olive oil with of freshly squeezed lemon juice, then season with kosher salt and freshly ground black pepper to elevate the taste profile.
- Gently cascade the prepared dressing over the salad ingredients, using a soft folding technique to ensure each component is elegantly coated without bruising the delicate elements.
- Chill the salad in the refrigerator for 45 minutes, allowing the flavors to harmonize and develop a more complex, integrated taste experience before serving.
Notes
- Chill the salad for a minimum of 30 minutes to allow flavors to meld and intensify, creating a more delicious and harmonious taste experience.
- Gently toss all ingredients with the whisked dressing, ensuring each bite is perfectly seasoned and coated with zesty olive oil and lemon mixture.
- Prepare the dressing by combining olive oil, lemon juice, salt, and pepper in a small bowl, whisking until smooth and well-integrated.
- Combine chickpeas, red onion, cucumber, feta cheese, and parsley in a large mixing bowl, creating a vibrant and colorful Mediterranean-inspired salad.
- Dice cucumber into small, uniform pieces and finely chop fresh parsley to distribute flavor and texture evenly throughout the dish.
- Clean and prepare ingredients carefully, rinsing chickpeas, peeling red onion, and washing cucumber and parsley to ensure maximum freshness and quality.
- Prep Time: 10 minutes
- Category: Lunch, Snacks
- Method: None
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 200 kcal
- Sugar: 2 g
- Sodium: 300 mg
- Fat: 12 g
- Saturated Fat: 4 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 6 g
- Protein: 9 g
- Cholesterol: 25 mg