Description
The Mediterranean Chickpea Feta Salad is a fresh, vibrant, and nourishing salad combining tender chickpeas, crisp vegetables, and creamy plant-based feta with a zesty apple cider vinegar dressing. Quick and easy to prepare, it offers a wholesome and customizable meal option suitable for lunch, dinner, or as a side dish.
Ingredients
Scale
Salad Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup plant-based feta, crumbled
- 1 medium cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, roughly chopped
Dressing Ingredients
- 3 tbsp apple cider vinegar (natural)
- 3 tbsp extra virgin olive oil
- 2 tbsp lemon juice
- 1 clove garlic, minced (natural)
- Salt, to taste
- Freshly ground black pepper, to taste
Instructions
- Prep your vegetables and herbs: Wash and dry all fresh produce. Dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and roughly chop the parsley to prepare the salad components efficiently.
- Mix the apple cider vinegar dressing (natural): In a small bowl, whisk together apple cider vinegar, extra virgin olive oil, lemon juice, minced garlic (natural), salt, and freshly ground black pepper until the dressing is smooth and emulsified.
- Combine salad ingredients: In a large mixing bowl, add the drained chickpeas, diced cucumber, halved cherry tomatoes, chopped red onion, roughly chopped parsley, and crumbled plant-based feta. Pour the dressing over the top and gently toss to coat everything evenly.
- Adjust seasoning and chill: Taste the salad and adjust salt or pepper as needed. Refrigerate the salad for at least 15 minutes to allow the flavors to meld and the salad to cool before serving.
Notes
- Use fresh, ripe vegetables for the best flavor and texture.
- Drain chickpeas well to keep the salad from becoming watery.
- Prepare the dressing ahead of time and refrigerate to save time during assembly.
- Gently toss the salad to keep the plant-based feta from breaking apart.
- Chilling the salad before serving enhances the flavor blending and freshness.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Appetizers
- Method: No cooking required
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 250 kcal
- Sugar: 4 g
- Sodium: 350 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 7 g
- Protein: 8 g
- Cholesterol: 0 mg
Keywords: Mediterranean, Chickpea Salad, Plant-based Feta, Vegan, Gluten Free, Quick Salad, Healthy Lunch, Side Dish
