In today’s fast-paced world, finding a meal that is both nutritious and quick can feel like a challenge. Whether you are looking for a protein-packed lunch, a vibrant side dish, or a meal-prep staple, this 10-Minute Mediterranean Chickpea Salad is the perfect solution.
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Packed with fiber, plant-based protein, and the bright flavors of the Mediterranean, this recipe requires zero cooking and minimal cleanup.
Why You’ll Love This Chickpea Salad
Time-Saving: Ready in just 10 minutes.
Nutrient-Dense: High in protein and fiber to keep you full.
Budget-Friendly: Uses simple ingredients found in any pantry.
Meal-Prep Friendly: It actually tastes better the next day as the flavors marinate!
Ingredients You’ll Need
To get that authentic Mediterranean taste, focus on fresh vegetables and high-quality olive oil.
The Base:
Chickpeas (Garbanzo Beans): 1 can (15 oz), drained and rinsed.
Cucumber: 1 English cucumber, diced (for that refreshing crunch).
Cherry Tomatoes: 1 cup, halved.
Red Onion: 1/4 cup, finely diced.
Bell Pepper: 1 medium (red or orange), chopped.
Feta Cheese: 1/2 cup, crumbled (omit for vegan option).
Fresh Herbs: 1/4 cup chopped parsley or mint.
The Zesty Dressing:
Extra Virgin Olive Oil: 3 tablespoons.
Fresh Lemon Juice: 2 tablespoons.
Garlic: 1 clove, minced.
Dried Oregano: 1 teaspoon.
Salt & Black Pepper: To taste.
Step-by-Step Instructions
1. Prep the Vegetables
Start by chopping your cucumber, tomatoes, onions, and bell peppers. Aim for bite-sized pieces so you get a bit of everything in every spoonful.
2. Rinse the Chickpeas
Drain the canned chickpeas into a colander and rinse thoroughly under cold water. This removes excess sodium and improves the texture.
3. Whisk the Dressing
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, and oregano. This simple vinaigrette is the secret to the salad’s bright flavor profile.
4. Toss and Serve
Combine all the ingredients in a large mixing bowl. Pour the dressing over the top and toss gently. Fold in the crumbled feta and fresh herbs last to keep them from getting mushy.
Expert Tips for the Best Salad
Let it Rest: If you have time, let the salad sit in the fridge for 20 minutes before serving. This allows the chickpeas to soak up the lemon and garlic.
Add Creaminess: Toss in a diced avocado just before serving for extra healthy fats.
Grain Power: Want to make it heartier? Mix in some cooked quinoa or farro to turn it into a full dinner.
Frequently Asked Questions (FAQs)
How long does Mediterranean Chickpea Salad last in the fridge?
When stored in an airtight container, this salad stays fresh for up to 4 days. It’s an excellent choice for Sunday meal prepping.
Is this salad vegan?
Yes, simply skip the feta cheese or replace it with a vegan feta alternative or extra olives for that salty kick.
Can I use dried chickpeas?
Absolutely. If you prefer dried chickpeas, make sure to soak and boil them until tender before using them in this recipe. (Note: This will add significantly to your prep time!)
Final Thoughts
This 10-Minute Mediterranean Chickpea Salad proves that healthy eating doesn't have to be complicated. It’s colorful, satisfying, and incredibly versatile. Give it a try today and bring a taste of the Mediterranean to your kitchen!
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