This Mediterranean Chickpea Salad is a vibrant and flavorful addition to your collection of Healthy Brunch Ideas. It’s incredibly easy to make, packed with fresh ingredients, and perfect for a light yet satisfying meal. You’ll love how quickly this comes together for a bright start to your day.
Key Ingredients & Substitutions:
- Chickpeas: Canned chickpeas work perfectly. You can also cook them from scratch.
- Cucumber: English or Persian cucumbers are best for their crisp texture.
- Tomatoes: Cherry or grape tomatoes are ideal; you can also dice a large tomato.
- Feta Cheese: Crumbled feta adds a salty tang. For a dairy-free option, use a plant-based feta alternative or omit it.
- Fresh Herbs: Parsley and mint are essential. Feel free to add dill or oregano for extra flavor.
- Lemon Juice: Freshly squeezed is always best.
- Olive Oil: Extra virgin olive oil is recommended for its flavor.
Ingredients:
For the Salad:
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1 cup cucumber, diced
- 1 cup cherry or grape tomatoes, halved
- 1/2 cup red onion, thinly sliced
- 1/2 cup crumbled feta cheese
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
For the Dressing:
- 3 tablespoons extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 clove garlic, minced (optional)
- 1/2 teaspoon dried oregano
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 15 minutes
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Servings: 4
- Calories per serving: Approximately 250 calories
- Tools Needed: Large mixing bowl, whisk, sharp knife
Step-by-Step Instructions:
1. Prepare Your Vegetables
Drain and rinse your canned chickpeas thoroughly. Dice your cucumber, halve your tomatoes, and thinly slice your red onion. Chop your fresh parsley and mint.
2. Combine Salad Ingredients
In a large mixing bowl, gently combine the rinsed chickpeas, diced cucumber, halved tomatoes, sliced red onion, crumbled feta cheese, chopped parsley, and chopped mint.
3. Whisk the Dressing
In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, minced garlic (if using), and dried oregano. Season with salt and black pepper to taste.
4. Dress and Serve
Pour the prepared dressing over the salad ingredients in the large bowl. Toss gently to ensure all components are evenly coated. Serve immediately or chill for a short while to let the flavors meld.
Variation Ideas:
- Add diced bell peppers (red, yellow, or orange) for extra crunch and color.
- Stir in some Kalamata olives for a briny kick.
- Include a sprinkle of toasted sunflower or pumpkin seeds for added texture.
- Mix in a handful of baby spinach or arugula for more greens.
Storage Instructions:
Store any leftover Mediterranean Chickpea Salad in an airtight container in the refrigerator. It will stay fresh for up to 3-4 days. The flavors often improve overnight, but the vegetables may soften slightly.
Frequently Asked Questions (FAQ):
Can I make this salad ahead of time?
Yes, you can prepare this salad up to a day in advance. It’s best to add the fresh herbs and dressing just before serving for optimal freshness.
Is this recipe suitable for meal prepping for Healthy Brunch Ideas?
Absolutely! This salad is an excellent option for meal prepping. You can portion it into individual containers for quick and nutritious meals throughout the week.
What can I serve with this salad?
This salad is hearty enough on its own, but you can also serve it with warm pita bread, a side of hummus, or grilled chicken or fish.
Can I omit the feta cheese?
Yes, you can easily omit the feta cheese to make this recipe dairy-free or vegan. It will still be incredibly flavorful.
How can I make this salad spicier?
Add a pinch of red pepper flakes to the dressing for a subtle kick.
Are there other beans I can use instead of chickpeas?
Cannellini beans or black-eyed peas could also work, though chickpeas provide the most traditional flavor for this Mediterranean salad.
