Mediterranean Chickpea Salad

Mediterranean Chickpea Salad
Anita Schecter
Prep: 15 mins
Cook: 5 mins
Total: 20 mins
Servings: 4 servings
Nutrition Facts (per serving)
393 Calories
24g Fat
36g Carbs
12g Protein
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Nutrition Facts
Servings: 4
Amount per serving
Calories 393
% Daily Value*
Total Fat 24g 31%
Saturated Fat 5g 27%
Cholesterol 17mg 6%
Sodium 587mg 26%
Total Carbohydrate 36g 13%
Dietary Fiber 9g 33%
Total Sugars 9g
Protein 12g
Vitamin C 151mg 753%
Calcium 172mg 13%
Iron 2mg 13%
Potassium 530mg 11%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

If there is one salad that should be a staple in your refrigerator every week, it is definitely this one. Chickpeas, also known as garbanzo beans, are a good source of protein and fiber. This is an ideal dish to bring to any picnic or cook-out since the chickpeas make a great meat alternative for any vegetarian guests. Dressed with olive oil instead of mayonnaise this salad can hold up for a few hours without requiring refrigeration.

Because chickpeas are a staple in Mediterranean cuisine, as well as Middle Eastern and Indian, they're a natural to pair up with fresh vegetables and a Mediterranean-inspired dressing. Fresh tomatoes, garlic, crumbly feta cheese, oregano, and good extra virgin olive oil make this salad's flavors bright and delectable. If bell peppers are not your thing, feel free to add whatever other vegetables you like, such as crunchy carrots, cucumbers, broccoli florets or sliced radishes. You can even include a cooked grain such as quinoa or farro to make the salad more of a substantial meal.

Make a big batch at the start of the week and keep it in a sealed container in the fridge for easy and nutritious lunches. Or portion it out into mason jars for an easy grab and go meal on the run.

Ingredients

For the Chickpea Salad:

  • 1 (15-ounce) can chickpeas

  • 1 tablespoon olive oil

  • 1 pint cherry tomatoes, halved

  • 1/2 red onion, sliced

  • 1 yellow bell pepper, diced

  • 1 orange bell pepper, diced

  • 2 tablespoons chopped fresh parsley

  • 1/2 cup crumbled feta cheese

For the Dressing:

  • 1 clove garlic, finely minced or grated

  • 1/4 cup extra-virgin olive oil

  • 2 tablespoons fresh lemon juice

  • 1 teaspoon mustard

  • 1/2 teaspoon dried oregano

  • 1/4 teaspoon freshly ground black pepper

  • 1/4 teaspoon salt

Steps to Make It

  1. Rinse and thoroughly drain the chickpeas. Add to a large skillet or cast iron pan along with the tablespoon of olive oil. Saute on medium high heat, stirring often, for about 5 minutes until the chickpeas are slightly crisped.

  2. Make the dressing by whisking together the minced garlic, extra-virgin olive oil, fresh lemon juice, mustard, dried oregano, salt, and pepper in a serving bowl.

  3. Add the chickpeas, cherry tomatoes, sliced red onions, diced orange and yellow bell peppers and parsley to the bowl and toss. Top with the crumbled feta cheese and serve at room temperature.