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Mediterranean Chickpea Salad

Mediterranean Chickpea Salad: Fresh, Flavorful Meal Prep Magic

This Mediterranean Chickpea Salad is a quick, flavorful meal prep option, bursting with fresh veggies and a zesty dressing.
Prep Time 15 minutes
Chilling Time 1 hour
Total Time 1 hour 15 minutes
Servings: 4 servings
Course: Snacks
Cuisine: Mediterranean
Calories: 250

Ingredients
  

For the Salad
  • 1 can Chickpeas rinsed and drained
  • 1 medium Cucumber diced into 1/2-inch pieces
  • 1 small Red Onion finely chopped
  • 2 medium Tomatoes halved or quartered
  • 1/2 cup Kalamata Olives whole
  • 1 cup Feta Cheese crumbled
  • 1/4 cup Fresh Parsley finely chopped
  • 1/4 cup Fresh Cilantro finely chopped
  • 2 cloves Garlic minced
  • 1/4 teaspoon Red Pepper Flakes adjust to taste
For the Dressing
  • 3 tablespoons Red Wine Vinegar
  • 2 tablespoons Lemon Juice fresh
  • 1/4 cup Olive Oil robust variety
  • 1 teaspoon Dijon Mustard
  • 1 teaspoon Honey or agave syrup
  • 1 teaspoon Dried Oregano
  • 1 teaspoon Cumin

Equipment

  • Mixing bowl
  • Whisk
  • knife
  • cutting board

Method
 

Step-by-Step Instructions
  1. Begin by preparing the fresh ingredients: dice the cucumber, finely chop the red onion, and halve or quarter the tomatoes. Rinse and drain chickpeas, mince garlic, and chop parsley and cilantro.
  2. In a medium bowl, combine dressing ingredients: whisk together red wine vinegar, lemon juice, Dijon mustard, and honey. Gradually drizzle olive oil while whisking to create an emulsification. Stir in oregano and cumin, seasoning to taste.
  3. In a large mixing bowl, combine chickpeas, cucumber, red onion, tomatoes, olives, feta, and herbs. If desired, add red pepper flakes and gently toss to combine.
  4. Pour the dressing over the salad and gently toss to ensure all ingredients are coated. Be careful not to mash the chickpeas.
  5. Cover and refrigerate for at least 1 hour to enhance flavors. For best taste, chill overnight if possible.
  6. Before serving, gently stir the salad and taste for seasoning, adjusting if necessary. Garnish as desired and serve chilled.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 30gProtein: 10gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 8gCholesterol: 15mgSodium: 500mgPotassium: 600mgFiber: 6gSugar: 3gVitamin A: 700IUVitamin C: 25mgCalcium: 150mgIron: 2mg

Notes

For optimal taste, allow the salad to sit before serving to meld flavors. Fresh ingredients are key to a vibrant salad experience.

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