Description
The Mediterranean Chickpea Feta Salad is a vibrant and nutritious dish bursting with flavors from hearty chickpeas, crisp fresh vegetables, and creamy plant-based feta. Tossed in a zesty apple cider vinegar dressing, this salad offers a delightful balance of textures and tastes, perfect for a refreshing and energizing meal any time of day.
Ingredients
Scale
Salad Base
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup plant-based feta, crumbled
- 1 medium cucumber, rinsed and diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh parsley, finely chopped
Dressing
- 3 tablespoons apple cider vinegar (natural)
- 4 tablespoons extra virgin olive oil (natural)
- 1 clove garlic, minced (natural)
- Salt, to taste
- Black pepper, to taste
Instructions
- Prepare the Vegetables: Rinse and dice the cucumber, halve the cherry tomatoes, finely chop the red onion, and fresh parsley to bring fresh crispness and aromatic notes to the salad.
- Mix the Salad Base: In a large bowl, combine the drained chickpeas with the prepared vegetables. Gently crumble the plant-based feta over the mix to evenly distribute the creamy, salty flavor.
- Whisk the Dressing: In a small bowl, whisk together apple cider vinegar (natural), extra virgin olive oil (natural), minced garlic (natural), salt, and black pepper until well emulsified for a balanced coating.
- Toss and Combine: Pour the dressing over the chickpeas and vegetables, then toss gently but thoroughly to ensure every ingredient is lightly coated for balanced flavor.
- Chill and Serve: Refrigerate the salad for at least 20 minutes to allow flavors to meld. Serve chilled for the most refreshing taste experience.
Notes
- Use fresh herbs like parsley or mint to elevate aroma and flavor beyond dried options.
- Drain chickpeas well to avoid a soggy texture and maintain crispness.
- Chilling the salad helps soften the sharpness of onion and unify flavors.
- Add apple cider vinegar gradually to adjust acidity to your taste.
- This salad tastes best served chilled and should not be served immediately if possible.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing is not recommended as fresh vegetables and plant-based feta lose texture and flavor.
- No reheating needed; serve cold or at room temperature.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Appetizers
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 220
- Sugar: 4g
- Sodium: 320mg
- Fat: 11g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 23g
- Fiber: 7g
- Protein: 8g
- Cholesterol: 0mg
Keywords: Mediterranean salad, chickpea salad, plant-based feta, healthy lunch, vegan salad, gluten free, refreshing salad
