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Overhead shot of a Mediterranean chickpea salad

chickpea-salad-mediterranean-diet

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Prep Time 15 minutes
Servings: 4
Course: Appetizer, Salad, Side Dish
Cuisine: Greek, Mediterranean
Calories: 295
Ingredients Method Notes

Ingredients
  

  • 2 cans 15 oz each Chickpeas, rinsed and drained
  • 1 large English Cucumber diced
  • 1 pint Cherry Tomatoes halved
  • 1/2 Red Onion finely diced
  • 1/2 cup Feta Cheese crumbled
  • 1/4 cup Fresh Parsley chopped
  • 1 tsp Dried Oregano
  • 1/4 cup Extra Virgin Olive Oil
  • 2 tbsp Fresh Lemon Juice
  • Salt and Black Pepper to taste

Method
 

  1. Prepare Chickpeas: Rinse the canned chickpeas in a colander until the water runs clear. Pat dry with a paper towel.
  2. Chop Veggies: Dice the cucumber, tomatoes, and onion into uniform pieces.
  3. Make Dressing: In a small jar, whisk together olive oil, lemon juice, oregano, salt, and pepper.
  4. Combine: In a large mixing bowl, combine chickpeas, cucumbers, tomatoes, and onions.
  5. Dress & Toss: Pour the dressing over the vegetables. Add the crumbled feta and parsley. Toss gently to coat.
  6. Chill: For best results, let the salad rest in the fridge for 20 minutes before serving.

Notes

  • The 20-Minute Rule: For the best flavor, let the salad sit at room temperature for 20 minutes before serving. This allows the chickpeas to "pickle" slightly in the lemon juice.
  • Canned vs. Dried: If using canned, rinse until the water stops foaming to reduce sodium and improve digestion. If using dried, ensure they are completely cooled before mixing to prevent wilting the cucumbers.
  • Prevent "Soggy" Salad: If prepping for the entire week, de-seed the cucumber (scrape out the watery center with a spoon) before dicing.
  • Herb Freshness: Always add fresh parsley just before serving to maintain its bright green color and peppery bite.
  • Vinegar Swap: If you run out of lemons, Red Wine Vinegar is the best substitute to maintain the Mediterranean profile.
  • Salt Control: Feta is naturally very salty. Always taste the salad after adding the cheese before adding extra sea salt.