Description
The Mediterranean Chickpea Feta Salad is a vibrant and fresh dish bursting with colorful vegetables, creamy plant-based feta, and a zesty dressing. This quick and nutritious salad combines protein-rich chickpeas, crisp cucumbers, juicy cherry tomatoes, Kalamata olives, and fresh herbs, all tossed in a bright lemon and apple cider vinegar dressing. Perfect for lunch, dinner, or as a side, this versatile salad can be customized with additional herbs, grains, or spices to suit your taste.
Ingredients
Scale
Main Ingredients
- 1 can chickpeas (about 15 oz), drained and rinsed
- 1 cup plant-based feta, crumbled
- 1 medium cucumber, washed and diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup Kalamata olives, pitted and halved
- 1/4 cup fresh parsley, roughly chopped
Dressing
- 3 tbsp lemon juice (natural), freshly squeezed
- 3 tbsp olive oil (natural)
- 1 tbsp apple cider vinegar (natural)
- Salt, to taste
- Black pepper, to taste
Instructions
- Prepare the Vegetables: Wash and dice the cucumber and cherry tomatoes into bite-sized pieces. Thinly slice the red onion and roughly chop the fresh parsley. Set these aside.
- Rinse and Drain Chickpeas: Drain and rinse canned chickpeas thoroughly under cold water to remove any canning liquid. This softens the chickpeas slightly.
- Mix Salad Base: In a large bowl, combine the chickpeas, diced cucumber, cherry tomatoes, sliced red onion, Kalamata olives, plant-based feta, and chopped parsley. Toss gently to distribute ingredients evenly.
- Whisk the Dressing: In a small bowl, whisk together freshly squeezed lemon juice (natural), olive oil (natural), apple cider vinegar (natural), salt, and black pepper until combined and tangy.
- Combine and Chill: Pour the dressing over the salad and toss gently to coat all ingredients. Cover and chill the salad for at least 30 minutes to allow flavors to meld.
Notes
- Use freshly squeezed lemon juice for brighter flavor.
- Choose firm plant-based feta for better texture.
- Chill the salad before serving to enhance flavor.
- Toast chickpeas briefly for added crunch if desired.
- Adjust salt, pepper, and acidity after mixing for balanced taste.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Appetizers
- Method: No cooking required
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 220
- Sugar: 4g
- Sodium: 320mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 7g
- Protein: 7g
- Cholesterol: 0mg
Keywords: Mediterranean salad, chickpea salad, plant-based feta salad, vegan salad, healthy salad, gluten free salad
