Description
This Mediterranean Salad is a vibrant and refreshing mix of crisp vegetables, tangy feta cheese, and protein-rich chickpeas, all tossed in a zesty homemade dressing of olive oil, red wine vinegar, and oregano. Perfect as a light lunch or a side dish, it captures the fresh flavors of the Mediterranean region and comes together in just 15 minutes.
Ingredients
Scale
Salad Ingredients
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and halved
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
Dressing Ingredients
- 1/4 cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper, to taste
Instructions
- Prepare the salad base: In a large bowl, combine the rinsed and drained chickpeas, diced cucumber, diced red bell pepper, halved cherry tomatoes, thinly sliced red onion, pitted and halved Kalamata olives, crumbled feta cheese, and chopped fresh parsley. Gently toss them together to mix evenly.
- Make the dressing: In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, minced garlic, dried oregano, salt, and freshly ground black pepper until the mixture is well emulsified and flavorful.
- Toss the salad with dressing: Pour the prepared dressing over the salad mixture. Toss gently to ensure all ingredients are evenly coated with the dressing, enhancing the flavors without bruising the vegetables or feta.
- Serve or chill: Serve the salad immediately for the freshest taste. Alternatively, cover and refrigerate for up to 2 hours to allow the flavors to meld. Before serving after chilling, stir gently once more to redistribute the dressing.
Notes
- For a vegan version, omit the feta cheese or substitute with a plant-based cheese alternative.
- Use fresh herbs like mint or basil as a variation for added flavor complexity.
- Make sure to rinse and drain the chickpeas thoroughly to reduce sodium and improve texture.
- This salad can be stored in the refrigerator for up to 24 hours; however, for the best texture, consume within 2 hours if dressed.
- Add toasted pine nuts or walnuts for extra crunch and nutrition.
Nutrition
- Serving Size: 1 cup
- Calories: 220
- Sugar: 4g
- Sodium: 420mg
- Fat: 15g
- Saturated Fat: 5g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 5g
- Protein: 7g
- Cholesterol: 15mg
