Fast Abstract
This Mediterranean Chickpea Salad is a contemporary, flavor-packed dish made with chickpeas, crunchy veggies, contemporary herbs, and a creamy smashed feta dressing. It’s straightforward to make, excellent for meal prep, and endlessly versatile — get pleasure from it by itself, in a pita, or over greens for a wholesome, satisfying meal.
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Let’s speak about a salad that’s really thrilling to eat. This Mediterranean Chickpea Salad is contemporary, crunchy, herby, and coated in a creamy smashed feta dressing that takes it to the following stage. It’s a kind of recipes you’ll end up making on repeat — whether or not you’re throwing collectively a fast lunch, meal prepping for the week, or exhibiting as much as a potluck like a salad hero.
It’s loaded with chickpeas (good day, plant-based protein), crisp cucumber, juicy tomatoes, candy pink bell pepper, pink onion, and contemporary herbs. Then it will get tossed in a smashed feta dressing that’s creamy, tangy, and fully crave-worthy. I add a little bit further feta to the salad, as a result of why not? No cooking required. Only a few contemporary substances, a little bit of chopping, and increase — salad objectives.
This salad is extremely versatile. Take pleasure in it straight from the bowl, scoop it with pita chips or flatbread, or serve it over greens like arugula or romaine for a heartier meal. Stuff it right into a pita for a fast sandwich, pile it on toast for a simple lunch, or use lettuce cups for a light-weight, low-carb wrap. It additionally pairs completely with grilled hen, salmon, or tofu for further protein.
The flavors solely get higher because it sits, making it a complete dream for meal prep. Whether or not you’re scooping it right into a lunchbox or grabbing a chew straight from the fridge, this salad holds up — and would possibly even style higher the following day.
Maria’s Salad Ideas!
- Chop every little thing evenly: Uniformly sized veggies make every chew balanced and assist the salad maintain up higher within the fridge.
- Use high-quality feta: A creamy block of feta (quite than pre-crumbled) offers the dressing a richer, smoother texture.
- Customise your herbs: I exploit parsley and dill, however contemporary dill or mint additionally add a enjoyable twist — use your favourite herbs or no matter you may have available.
- Let it marinate: If in case you have time, let the salad sit for half-hour after dressing — the flavors meld superbly.
- Serve with pita chips: My favourite option to get pleasure from this salad is with crispy do-it-yourself pita chips — the creamy feta dressing makes it excellent for dipping!
- Make it a meal: Serve over a mattress of greens, quinoa, or couscous to show this right into a full, satisfying lunch or dinner.
Mediterranean Chickpea Salad
A colourful and refreshing chickpea salad with crisp veggies and a creamy feta dressing. Good for a fast lunch, snack, or straightforward meal prep.
For the smashed feta dressing:
- 1/2 cup crumbled feta
- 3 tablespoons olive oil
- 2 tablespoons pink wine vinegar
- 1 tablespoon lemon juice
- 1 tablespoon finely chopped dill
- Sprint of crushed pink pepper flakes
For the salad:
- 15 oz can chickpeas, rinsed and drained
- 1 cup diced cucumber
- 1 cup diced tomatoes
- 1/2 cup diced pink pepper
- 1/2 cup diced pink onion
- 1/4 cup chopped parsley
- 1/4 cup chopped basil
- Kosher salt and black pepper, to style
- Pita chips, for serving, non-obligatory
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n a big bowl, add the feta, olive oil, vinegar, lemon juice, dill, and pink pepper flakes. Smash with a fork till totally mixed.
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Add the chickpeas, cucumber, tomatoes, pink pepper, onion, parsley, and basil.
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Stir till properly mixed. Season with salt and pepper, to style. Serve with pita chips, if desired.
How you can Retailer: Retailer leftovers in an hermetic container in the fridge for up to three days. If you’re prepping forward, you can additionally retailer the dressing individually and combine it in simply earlier than serving for most freshness.
Energy: 142kcal, Carbohydrates: 12g, Protein: 6g, Fats: 8g, Saturated Fats: 1g, Polyunsaturated Fats: 1g, Monounsaturated Fats: 5g, Sodium: 205mg, Potassium: 274mg, Fiber: 4g, Sugar: 2g, Vitamin A: 726IU, Vitamin C: 26mg, Calcium: 50mg, Iron: 2mg
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Often Requested Questions
- Can I make the salad vegan? As written, it consists of feta. For a vegan model, swap in a plant-based feta or attempt my tahini dressing as a substitute.
- Can I skip the pink onion? Certain, swap it for inexperienced onions or shallots in order for you a milder chew.
- Can I add olives? Completely! be happy so as to add some Kalamata or inexperienced olives for an additional burst of taste.
- Can I make this salad forward of time? Completely! The truth is, it tastes even higher after just a few hours within the fridge. Simply give it a stir and perhaps add a splash of lemon or olive oil earlier than serving. It is going to preserve within the fridge for as much as 3 days.
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