Mediterranean Chickpea Salad Refreshment
Mediterranean Chickpea Salad Refreshment
Embrace the vibrant flavors of the Mediterranean with this delightful Chickpea Salad. This refreshing dish combines the earthiness of chickpeas with the fresh tastes of chopped vegetables and a zesty dressing, perfect for a light lunch or a healthy side dish.
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/4 cup fresh parsley, chopped
- 1/4 cup crumbled feta cheese
- 2 tablespoons olive oil
- 1 tablespoon red wine vinegar
- Juice of 1 lemon
- Salt and pepper, to taste
- Optional: 1/4 teaspoon dried oregano
Cooking method
Prepare the Vegetables: In a large bowl, combine the drained chickpeas, cherry tomatoes, diced cucumber, red onion, Kalamata olives, and parsley.
Make the Dressing: In a small mixing bowl, whisk together the olive oil, red wine vinegar, lemon juice, salt, pepper, and oregano (if using).
Combine Ingredients: Pour the dressing over the chickpea mixture and toss gently to ensure everything is well coated.
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Add Feta: Sprinkle the crumbled feta over the salad and give it one more gentle toss.
Chill and Serve: For best results, cover the salad and let it chill in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld beautifully.
Nutritional Value and Pairings
The Mediterranean Chickpea Salad is not only delicious but also packed with nutrients. Chickpeas are an excellent source of plant-based protein and dietary fiber, which aids in digestion and helps maintain a healthy weight. The fresh vegetables provide a variety of vitamins and antioxidants, while the olive oil and olives contribute heart-healthy monounsaturated fats.
For a complete Mediterranean experience, pair this vibrant salad with warm pita bread or a serving of whole grain couscous. A chilled glass of white wine, such as a Sauvignon Blanc, or a freshly squeezed lemonade makes an excellent accompaniment. For a heartier meal, serve this salad alongside grilled chicken or fish to complement its light and zesty flavors.
