Mediterranean Chickpea & Cucumber Salad
This vibrant Mediterranean Chickpea & Cucumber Salad is a refreshing dish perfect for hot summer days. Featuring protein-packed chickpeas, crisp cucumbers, and salty feta cheese, this salad is not only nutritious but also bursting with flavor. The combination of red onions and bell peppers adds a nice crunch, while a drizzle of olive oil and red wine vinegar creates a zesty dressing. For those who enjoy a bit of spice, a dash of cayenne or red pepper sauce can be added for an extra kick. This salad can be served as a main course or as a delightful side dish at your next barbecue or picnic.
N/A
Servings
120
Calories
11
Ingredients
Ingredients
Chickpeas
1 (14 ounce) can (rinsed and drained)
Olive oil
3 tablespoons
Red wine vinegar
2 tablespoons
Oregano
2 teaspoons (fresh or 1 tsp. dried)
Fresh ground pepper
to taste
Cucumbers
4 cups (peeled and diced)
Red bell pepper
3/4 cup (chopped)
Feta cheese
1/2 cup (crumbled)
Red onion
1/4 cup (slivered)
Black olives
4 tablespoons (chopped)
Cayenne pepper
1/8 teaspoon (optional)
Instructions
1
In a large bowl, whisk together the red wine vinegar, olive oil, oregano, and freshly ground pepper until well combined.
2
Add the peeled and diced cucumbers, drained and rinsed chickpeas, chopped red bell pepper, crumbled feta cheese, slivered red onion, and chopped black olives to the bowl.
3
Gently toss all the ingredients together until they are evenly coated with the dressing.
4
If you prefer a bit of heat, sprinkle in the cayenne pepper for an extra kick.
5
Cover the salad and refrigerate for at least 2 hours, allowing the flavors to meld and the vegetables to chill.
Nutrition Information
7.5g
Fat
10.5g
Carbs
4.5g
Protein
2.5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What are the main components of the Mediterranean Chickpea & Cucumber Salad?
The salad features protein-packed chickpeas, crisp cucumbers, salty feta cheese, red onions, bell peppers, and black olives.
What kind of dressing is used for this recipe?
The dressing is a zesty blend of olive oil, red wine vinegar, oregano, and freshly ground pepper.
How many calories are in a serving of this salad?
Each serving contains approximately 120 calories.
How long should the salad be refrigerated before serving?
It should be refrigerated for at least 2 hours to allow the flavors to meld and the vegetables to chill.
Is this Mediterranean salad vegetarian?
Yes, this recipe is vegetarian as it contains no meat products.
Can I make this salad vegan?
Yes, you can make it vegan by omitting the feta cheese or using a plant-based feta alternative.
How much protein does this salad provide?
Each serving provides 4.5g of protein.
Can I add spice to this Mediterranean salad?
Yes, you can add 1/8 teaspoon of cayenne pepper for an extra kick.
What type of vinegar is recommended?
The recipe calls for 2 tablespoons of red wine vinegar.
Do I need to peel the cucumbers?
Yes, the instructions suggest using peeled and diced cucumbers.
Can I use dried oregano instead of fresh?
Yes, you can use 1 teaspoon of dried oregano if you do not have 2 teaspoons of fresh oregano.
What is the fat content of this dish?
There is 7.5g of fat per serving.
How many carbohydrates are in this salad?
There are 10.5g of carbohydrates per serving.
What is the fiber content of this recipe?
Each serving contains 2.5g of dietary fiber.
How many ingredients are required for this recipe?
There are 11 ingredients total, including the optional cayenne pepper.
What kind of bell pepper should be used?
The recipe specifies 3/4 cup of chopped red bell pepper.
How should the red onion be prepared?
The red onion should be slivered for this salad.
How should the chickpeas be prepared before adding to the bowl?
The chickpeas should be rinsed and drained.
What size can of chickpeas is needed?
You will need one 14-ounce can of chickpeas.
What type of olives are used in this recipe?
The recipe uses 4 tablespoons of chopped black olives.
Is this salad suitable for a barbecue or picnic?
Yes, it is described as a delightful side dish for barbecues and picnics.
Can this be served as a main course?
Yes, it can be served as either a main course or a side dish.
How much feta cheese is included?
The recipe calls for 1/2 cup of crumbled feta cheese.
Is there any added sugar in this recipe?
No, there is no sugar listed in the nutritional profile or ingredients.
What is the first step in the instructions?
The first step is to whisk together the red wine vinegar, olive oil, oregano, and pepper in a large bowl.
How much cucumber is required?
You will need 4 cups of peeled and diced cucumbers.
Is this recipe considered healthy?
Yes, it is described as nutritious, protein-packed, and features a 'healthy' tag.
How much olive oil is used in the dressing?
The recipe uses 3 tablespoons of olive oil.
What is the serving size for this recipe?
The specific serving size and number of servings are not specified, though the nutrition is provided per serving.
Are there any specific storage instructions?
The salad should be covered and kept in the refrigerator.