Description
A bright and zesty Mediterranean chickpea salad with a lemon dressing, perfect for a light, protein-packed summer lunch or picnic.
Ingredients
Scale
- 1 can (15 oz / 425 g) chickpeas, drained and rinsed
- 1 medium cucumber, diced
- 1 cup (150 g) cherry tomatoes, halved
- ½ small red onion, finely chopped
- ½ cup (75 g) Kalamata olives, pitted and sliced
- ¼ cup fresh parsley, chopped
- ½ cup (75 g) feta cheese, crumbled (optional)
- 3 tbsp (45 ml) extra virgin olive oil
- 2 tbsp (30 ml) fresh lemon juice
- 1 clove garlic, minced
- 1 tsp Dijon mustard
- 1 tsp dried oregano
- Salt and freshly ground black pepper, to taste
Instructions
- Drain and rinse one 15 oz (425 g) can of chickpeas under cold running water. Let drain well for 3-5 minutes.
- Wash and dice one medium cucumber into ½-inch (1.27 cm) cubes. Halve 1 cup (150 g) cherry tomatoes. Finely chop ½ small red onion. Slice ½ cup (75 g) Kalamata olives into rings. Chop ¼ cup fresh parsley.
- In a small bowl or jar, combine 3 tbsp (45 ml) extra virgin olive oil, 2 tbsp (30 ml) freshly squeezed lemon juice, 1 minced garlic clove, 1 tsp Dijon mustard, 1 tsp dried oregano, and salt and pepper to taste. Whisk or shake until emulsified and slightly thickened, about 1 minute.
- In a large mixing bowl, add the drained chickpeas, diced cucumber, halved tomatoes, chopped onion, sliced olives, and parsley. If using, crumble ½ cup (75 g) feta cheese on top.
- Pour the lemon dressing over the salad. Toss gently but thoroughly to coat all ingredients evenly.
- Let the salad sit for at least 10 minutes at room temperature to allow flavors to marry. Adjust seasoning with salt, pepper, or lemon juice if needed before serving.
Notes
Rinse chickpeas thoroughly to reduce canned flavor and saltiness. Whisk mustard with lemon juice before adding olive oil to create a creamy emulsion. Let salad rest before serving to enhance flavor. For dairy-free, omit feta or use plant-based alternative. Optional add-ins include toasted pine nuts or slivered almonds for crunch.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Cuisine: Mediterranean
Nutrition
- Serving Size: About 1 cup (200 g)
- Calories: 250
- Sugar: 5
- Sodium: 350
- Fat: 14
- Saturated Fat: 3
- Carbohydrates: 28
- Fiber: 8
- Protein: 12
Keywords: Mediterranean chickpea salad, lemon dressing, healthy salad, summer lunch, easy salad recipe, vegetarian, gluten-free