Fast Abstract
This Mediterranean Chickpea Salad is a recent, flavor-packed dish made with chickpeas, crunchy veggies, recent herbs, and a creamy smashed feta dressing. It’s straightforward to make, good 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 truly thrilling to eat. This Mediterranean Chickpea Salad is recent, crunchy, herby, and coated in a creamy smashed feta dressing that takes it to the following degree. It’s a type 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 (hey, plant-based protein), crisp cucumber, juicy tomatoes, candy crimson bell pepper, crimson onion, and recent herbs. Then it will get tossed in a smashed feta dressing that’s creamy, tangy, and utterly crave-worthy. I add just a little additional feta to the salad, as a result of why not? No cooking required. Only a few recent components, a little bit of chopping, and increase — salad targets.
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 straightforward lunch, or use lettuce cups for a lightweight, low-carb wrap. It additionally pairs completely with grilled rooster, salmon, or tofu for additional 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 may even style higher the following day.
Maria’s Salad Ideas!
- Chop every part 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 (moderately than pre-crumbled) offers the dressing a richer, smoother texture.
- Customise your herbs: I take advantage of parsley and dill, however recent dill or mint additionally add a enjoyable twist — use your favourite herbs or no matter you may have available.
- Let it marinate: When you’ve got time, let the salad sit for half-hour after dressing — the flavors meld superbly.
- Serve with pita chips: My favourite method to get pleasure from this salad is with crispy do-it-yourself pita chips — the creamy feta dressing makes it good 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 crimson wine vinegar
- 1 tablespoon lemon juice
- 1 tablespoon finely chopped dill
- Sprint of crushed crimson pepper flakes
For the salad:
- 15 oz can chickpeas, rinsed and drained
- 1 cup diced cucumber
- 1 cup diced tomatoes
- 1/2 cup diced crimson pepper
- 1/2 cup diced crimson onion
- 1/4 cup chopped parsley
- 1/4 cup chopped basil
- Kosher salt and black pepper, to style
- Pita chips, for serving, elective
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n a big bowl, add the feta, olive oil, vinegar, lemon juice, dill, and crimson pepper flakes. Smash with a fork till absolutely mixed.
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Add the chickpeas, cucumber, tomatoes, crimson pepper, onion, parsley, and basil.
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Stir till nicely mixed. Season with salt and pepper, to style. Serve with pita chips, if desired.
Easy methods to 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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Regularly 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 crimson onion? Certain, swap it for inexperienced onions or shallots if you would like 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! In reality, it tastes even higher after a couple of hours within the fridge. Simply give it a stir and possibly add a splash of lemon or olive oil earlier than serving. It’ll preserve within the fridge for as much as 3 days.
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