Description
Mediterranean magic meets fresh simplicity in this chickpea cucumber salad, blending crisp veggies, tangy feta, and zesty herbs. Refreshing ingredients dance together, inviting you to savor summer’s most delightful culinary escape.
Ingredients
Scale
Protein and Legumes:
- 1 can (15 ounces / 425 grams) chickpeas (garbanzo beans), rinsed and drained
- 1/2 cup (4 ounces / 113 grams) crumbled feta cheese
Fresh Vegetables and Herbs:
- 1 cup cherry tomatoes, halved or quartered
- 4 persian cucumbers, diced or 1 english cucumber
- 1/4 cup red onion, diced
- 1/4 cup fresh parsley, chopped
- 2 tablespoons fresh dill, chopped
Dressing and Seasonings:
- 1 tablespoon extra virgin olive oil
- 2 tablespoons white wine vinegar or apple cider vinegar
- 3 tablespoons lemon juice
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- black pepper
Instructions
- Liberate chickpeas from the can directly into a colander, rinsing thoroughly under cold water to eliminate excess sodium and canning liquid. Shake off surplus moisture and allow complete drainage.
- Prepare vegetables with precision: dice cucumber into uniform bite-sized cubes, halve or quarter tomatoes depending on their dimensions, mince red onion finely, and chop parsley and dill to release their aromatic essence.
- Transfer rinsed chickpeas into a medium mixing bowl, gently combining with chopped cucumber, tomatoes, and red onion. Scatter fresh herbs throughout, creating a vibrant vegetable mosaic.
- Craft the dressing by drizzling extra virgin olive oil and vinegar over the vegetable mixture. Squeeze fresh lemon juice, then season with garlic powder, salt, and black pepper, ensuring balanced flavor distribution.
- Employ a large spoon or salad tongs to delicately integrate the dressing, coating each ingredient without crushing the chickpeas or bruising the tomatoes. Aim for a light, even coverage that preserves the ingredients’ structural integrity.
- Crown the salad with crumbled feta cheese, performing a final gentle toss to incorporate the cheese without disintegrating its texture. Let the salad rest for 5-10 minutes at room temperature to allow flavors to meld before serving.
Notes
- Swap canned chickpeas for freshly cooked ones to reduce sodium and enhance natural flavor.
- Dice vegetables uniformly for consistent texture and even dressing distribution.
- Use fresh herbs at room temperature to maximize their aromatic qualities and flavor profile.
- Replace feta with nutritional yeast for a vegan alternative that maintains a tangy, savory element.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch, Appetizer, Snacks
- Method: None
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 150
- Sugar: 3 g
- Sodium: 400 mg
- Fat: 7 g
- Saturated Fat: 2 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 5 g
- Protein: 6 g
- Cholesterol: 10 mg