Description
The Mediterranean Chickpea Feta Salad is a vibrant and nutrient-packed dish combining hearty chickpeas, crisp vegetables, and creamy plant-based feta. Tossed in a zesty apple cider vinegar dressing and fresh herbs, this refreshing salad is quick to prepare, colorful, and perfect for any meal or light snack.
Ingredients
Scale
Salad Ingredients
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 cup plant-based feta, crumbled
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1/3 cup pitted Kalamata olives
- 1/4 cup fresh parsley, roughly chopped
Dressing Ingredients
- 3 tablespoons apple cider vinegar (natural)
- 3 tablespoons extra virgin olive oil
- 1 tablespoon freshly squeezed lemon juice
- 1 garlic clove, minced
- 1 teaspoon vegetarian Worcestershire sauce (natural)
- Salt, to taste
- Black pepper, to taste
Instructions
- Prepare the vegetables: Start by rinsing and draining your chickpeas well. Chop the cherry tomatoes in halves, dice the cucumber, thinly slice the red onion, and roughly chop the fresh parsley. Pit the Kalamata olives to avoid any surprises when eating.
- Make the dressing: Whisk together apple cider vinegar (natural), extra virgin olive oil, freshly squeezed lemon juice, minced garlic, and vegetarian Worcestershire sauce (natural). Add salt and pepper to taste, tasting as you go to find that perfect zing.
- Combine and toss: In a large mixing bowl, combine chickpeas, vegetables, olives, and parsley. Crumble the plant-based feta on top for that creamy, tangy highlight. Pour your vibrant dressing over the salad, then toss gently but thoroughly to coat every bite in flavor.
- Chill and serve: Allow the salad to sit in the refrigerator for at least 15 minutes. This resting time helps all the fresh flavors mingle delightfully. Serve chilled for the ultimate refreshing experience.
Notes
- Use quality extra virgin olive oil to elevate the dressing’s taste dramatically.
- Drain chickpeas thoroughly to prevent sogginess while keeping the salad fresh.
- Chill before serving to enhance the flavor melding and refresh the palate.
- Adjust salt levels carefully due to the saltiness of olives and plant-based feta.
- Make it ahead; the salad tastes even better when allowed to marinate overnight.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Appetizers
- Method: No cooking required
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 250
- Sugar: 4g
- Sodium: 400mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 13g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 6g
- Protein: 9g
- Cholesterol: 0mg
Keywords: Mediterranean salad, chickpea salad, plant-based feta, vegan salad, gluten free, quick salad, healthy lunch
