Mediterranean Chickpea and Herb Salad
This vibrant Mediterranean Chickpea and Herb Salad is a refreshing and nutritious dish bursting with flavor. Perfect as a light lunch or as a side for grilled meats, this salad combines hearty chickpeas with fresh vegetables, zesty capers, and tangy feta cheese. Tossed in a zesty garlic-vinegar dressing, it’s a delightful blend of textures and tastes that can be customized with your favorite herbs, making it a versatile addition to any meal. Enjoy it chilled or at room temperature, and feel free to add grilled chicken or shrimp for a protein boost!
4
Servings
75
Calories
10
Ingredients
Ingredients
Chickpeas
1 (16 ounce) can (rinsed and drained)
Fresh tomato
1 medium (diced)
Green bell pepper
1 (diced)
Scallions
3 (sliced)
Capers
2 tablespoons (drained)
Feta cheese
1/4 cup (crumbled)
Fresh mint
1/4 cup (minced)
Garlic clove
1 (minced)
Red wine vinegar
2-3 tablespoons (to taste)
Olive oil
2 tablespoons (extra virgin recommended)
Instructions
1
Begin by rinsing and draining the chickpeas thoroughly. Place them in a large mixing bowl.
2
Add the diced tomato, green bell pepper, sliced scallions, drained capers, crumbled feta cheese, and minced fresh mint to the bowl with the chickpeas.
3
In a small bowl, mince the garlic and add it to the mixture. Then, whisk together the red wine vinegar and olive oil until well combined.
4
Pour the dressing over the chickpea mixture and gently toss everything together until the salad is well coated.
5
Taste the salad and adjust the seasoning if necessary. Feel free to experiment with fresh herbs like cilantro, basil, oregano, thyme, or flat-leaf parsley to suit your personal preference.
6
Serve immediately, or allow the flavors to meld in the refrigerator for 30 minutes before serving for an even better taste.
Nutrition Information
3.75g
Fat
7.5g
Carbs
2.5g
Protein
1.75g
Fiber
0.75g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Chickpea and Herb Salad?
It is a refreshing, nutrient-dense salad made with chickpeas, fresh vegetables, feta cheese, and a zesty garlic-vinegar dressing.
How many servings does this recipe provide?
This recipe makes 4 servings.
How many calories are in a single serving?
There are approximately 75 calories per serving.
What is the total preparation time?
The preparation takes less than 15 minutes.
What are the main ingredients?
The salad includes chickpeas, tomato, green bell pepper, scallions, capers, feta cheese, fresh mint, garlic, red wine vinegar, and olive oil.
Is this recipe vegetarian?
Yes, this recipe is vegetarian.
Can I make this salad vegan?
Yes, you can make it vegan by omitting the feta cheese or using a plant-based cheese alternative.
Is this recipe gluten-free?
Yes, all ingredients in this recipe are naturally gluten-free.
How much protein is in one serving?
Each serving contains 2.5 grams of protein.
What is the fiber content per serving?
Each serving provides 1.75 grams of dietary fiber.
How much fat does a serving contain?
There are 3.75 grams of fat per serving.
What type of chickpeas should I use?
The recipe calls for one 16-ounce can of chickpeas, which should be rinsed and drained.
Can I use dried chickpeas?
Yes, you can use dried chickpeas that have been soaked and cooked until tender.
How should I prepare the tomatoes?
One medium fresh tomato should be diced into bite-sized pieces.
What kind of pepper is used in this salad?
The recipe uses one diced green bell pepper.
Can I use a different color of bell pepper?
Yes, red, yellow, or orange bell peppers can be used for different flavor profiles.
How do I prepare the scallions?
You should use three scallions and slice them thinly.
What is the purpose of capers in this recipe?
Capers add a salty, tangy, and briny flavor to the salad.
Can I substitute the fresh mint?
Yes, you can use other fresh herbs like cilantro, basil, oregano, or parsley.
How much feta cheese is included?
The recipe uses 1/4 cup of crumbled feta cheese.
What kind of oil is recommended for the dressing?
Extra virgin olive oil is recommended for the best flavor.
Can I replace the red wine vinegar?
Yes, lemon juice or white wine vinegar are suitable replacements for red wine vinegar.
Is it necessary to chill the salad before serving?
While you can serve it immediately, letting it sit for 30 minutes in the fridge helps the flavors meld.
How should I store leftovers?
Store leftovers in an airtight container in the refrigerator.
How long does this salad stay fresh?
It will stay fresh in the refrigerator for 2 to 3 days.
Can I freeze this salad?
No, freezing is not recommended as the fresh vegetables will become soggy.
Can I add meat to this salad?
Yes, grilled chicken or shrimp are excellent additions for a protein boost.
Is this salad high in sugar?
No, it contains only about 0.75 grams of sugar per serving.
Is this a good dish for meal prep?
Yes, it is a great meal prep option as it is quick to assemble and holds up well.
What is the serving size?
The recipe makes 4 servings, generally serving as a light meal or a side dish.