Description
A vibrant and refreshing salad featuring creamy chickpeas, crisp vegetables, and a tangy dressing, perfect for quick meals without cooking.
Ingredients
Scale
- 2 (15-ounce) cans chickpeas (garbanzo beans), drained and rinsed (about 3 cups)
- 1 cup cherry or grape tomatoes, halved
- 1 medium cucumber, seeded and diced (about 1½ cups)
- 1/2 small red onion, thinly sliced (about 1/2 cup)
- 1/2 cup pitted Kalamata olives, halved
- 1/2 cup crumbled feta cheese (optional)
- 1/4 cup fresh parsley, chopped
- 2 tbsp fresh oregano or 1 tsp dried oregano
- 3 tbsp extra-virgin olive oil
- 2 tbsp fresh lemon juice (about 1 lemon)
- 1 clove garlic, minced (optional)
- 1/2 tsp sea salt, plus more to taste
- 1/4 tsp freshly ground black pepper
- Pinch of red pepper flakes (optional)
Instructions
- Drain and rinse the canned chickpeas thoroughly. Pat dry with paper towels if you want a firmer texture.
- Halve the tomatoes, dice the seeded cucumber, and thinly slice the red onion. Place everything in a large mixing bowl.
- Stir in the olives, crumbled feta (if using), chopped parsley, and oregano.
- In a small bowl, whisk together olive oil, lemon juice, minced garlic (if using), salt, pepper, and red pepper flakes until emulsified.
- Pour dressing over the chickpea mixture and toss gently to coat. Taste and adjust salt, lemon, or olive oil as needed.
- Let the salad sit in the fridge for at least 15–30 minutes to let flavors meld. Serve chilled or at room temperature.
Notes
For creamier texture, gently smash some chickpeas before tossing. Fresh herbs enhance flavor; use quality olive oil.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 360
- Sugar: 3g
- Sodium: 620mg
- Fat: 16g
- Saturated Fat: 4g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 10g
- Protein: 14g
- Cholesterol: 15mg