Mediterranean Chickpea Salad Recipe

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Mediterranean Chickpea Salad

A simpleSalad Chickpea Salad with feta, cucumber, and bell peppers. Fast, healthy, and filled with bright Mediterranean flavors, it’s a perfect lunch or side!

PREP:25 mins

SERVINGS: 8 to 10 servings (about 12 cups total)

Ingredients

 FOR THE SALAD:

  • 1/2cup finely diced red onion about 1/2 small
  • 2cans reduced-sodium chickpeas (15-ounce cans), rinsed and drained
  • 1 1/2cups chopped fresh flat-leaf parsley about 1 bunch
  • 1red bell pepper chopped
  • 1orange bell pepper or yellow bell pepper, chopped
  • 1green bell pepper chopped
  • 1/2large seedless cucumber chopped (about 2 cups)
  • 1/2cup crumbled feta about 4 ounces

FOR THE DRESSING:

  • 3tablespoons extra-virgin olive oil
  • 3tablespoons red wine vinegar
  • 2cloves garlic minced
  • 1 1/2teaspoons dried oregano
  • 1teaspoon kosher salt
  • 1/2teaspoon black pepper

Instructions

  • Place the onions in a bowl of cool water and let them soak while you prepare the other ingredients (this removes the harsher bite from the onions, while still giving great flavor).
  • Place the chickpeas, parsley, bell peppers, cucumber, and feta in a large serving bowl.
  • In a small mixing bowl or large measuring cup, stir together the dressing ingredients: olive oil, red wine vinegar, garlic, oregano, salt, and pepper. Drain the red onions and add them to the chickpea mixture, then pour the dressing over the top. Toss to combine. If time allows, let marinate in the refrigerator for 30 minutes, or enjoy immediately.

Notes

  • Store leftovers in the refrigerator for up to 3 days.
  • Serving ideas: This salad is lovely as is, but to transform it into a main dish, try it stuffed inside pita pockets with hummus and mashed avocado or add grilled chicken and serve it over salad greens with an extra squire of lemon juice and drizzle of olive oil.

Nutrition

SERVING: 1(of 8), about 1 1/2 cupsCALORIES: 169kcalCARBOHYDRATES: 21gPROTEIN: 9gFAT: 7gSATURATED FAT: 1gCHOLESTEROL: 3mgSODIUM: 466mgFIBER: 6g

Source: wellplated.com