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Classic Mediterranean Chickpea Salad

Classic Mediterranean Chickpea Salad Bursting with Flavor

Enjoy a vibrant Classic Mediterranean Chickpea Salad, a quick and nutritious dish perfect for any meal.
Prep Time 15 minutes
Chill Time 1 hour
Total Time 1 hour 15 minutes
Servings: 4 servings
Course: Salads
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Salad
  • 15 oz Chickpeas Use canned for convenience.
  • 1 Cucumber Dice into uniform ½-inch pieces.
  • ½ cup Red Onion Soak in cold water to mellow its flavor.
  • 1 pint Tomatoes Halve for better texture.
  • 6 oz Kalamata Olives Whole olives are easier to eat.
  • 6 oz Feta Cheese Crumble by hand for better texture.
  • 1.5 tbsp Fresh Parsley Enhances freshness and color.
  • 1.5 tbsp Fresh Cilantro Can be omitted if disliked.
  • 1.5 tbsp Garlic Mince finely.
  • ½ tsp Red Pepper Flakes Adjust to taste.
  • ¼ tsp Salt
  • tsp Pepper
For the Dressing
  • 2.5 tbsp Red Wine Vinegar Provides acidity.
  • 1 tbsp Lemon Juice Adds brightness.
  • 3 tbsp Olive Oil Robust varieties enhance flavor.
  • 1 tsp Dijon Mustard Functions as an emulsifier.
  • 2 tsp Honey Balances tanginess.
  • ½ tsp Dried Oregano Amplifies Mediterranean flavors.
  • ½ tsp Cumin Spices that amplify flavors.

Equipment

  • large mixing bowl
  • Medium-sized bowl
  • Small bowl
  • Whisk
  • Knife
  • Cutting Board

Method
 

Step-by-Step Instructions
  1. Begin by dicing the cucumber into uniform ½-inch pieces for even texture. Finely chop the red onion, soaking it in cold water for about 10 minutes. Halve the tomatoes and pit the Kalamata olives.
  2. In a small bowl, mince the garlic, fresh parsley, and cilantro together until finely chopped. In another bowl, crumble the feta cheese into bite-sized pieces.
  3. In a medium bowl, whisk together the red wine vinegar and lemon juice. Add Dijon mustard and honey, then drizzle in olive oil while whisking to emulsify. Sprinkle in oregano, cumin, salt, and pepper.
  4. In a large mixing bowl, rinse and drain the chickpeas, then add the cucumber, red onion, tomatoes, olives, and crumbled feta. Gently mix the ingredients together.
  5. Pour the dressing over the salad, gently tossing to coat all ingredients. Ensure every bite is bursting with flavor.
  6. Cover the bowl and refrigerate for at least 1 hour to allow flavors to meld. Chill overnight for a richer flavor profile.
  7. Before serving, stir gently and taste to adjust seasoning. Serve at room temperature with warm pita or grilled proteins.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 30gProtein: 10gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gCholesterol: 15mgSodium: 450mgPotassium: 500mgFiber: 8gSugar: 3gVitamin A: 10IUVitamin C: 15mgCalcium: 150mgIron: 3mg

Notes

Rinse canned chickpeas to avoid a watery salad. Use fresh vegetables for best flavor. Let it chill for enhanced taste. Adjust seasoning as per your preference.

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