Mediterranean Chickpea Salad - Handcrafted Curations

This Mediterranean Chickpea Salad is a vibrant, healthy, and filling dish, perfect for a quick lunch. Originating from the broader Mediterranean region, this salad exemplifies the area's rich culinary tradition of using fresh, local ingredients. The dish is a celebration of the region's emphasis on wholesome, plant-based foods, with chickpeas being a staple for centuries.

The popularity of this salad in Mediterranean countries, especially Greece, can be attributed to its simplicity and the harmonious blend of flavors. Mediterranean cuisine, revered for its health benefits, often includes a variety of colorful vegetables, legumes, and herbs, all of which are present in this delightful salad. Chickpeas add a wonderful texture and make it a nutritious option rich in protein and fiber.

Renowned for its light yet satisfying qualities, this salad has become a favorite in many households and gatherings, particularly during the warmer months. Its versatility allows it to be enjoyed either as a standalone meal or as a complementing side dish, making it perfect for various occasions from picnics to potlucks.

Chickpeas have been a cornerstone in Mediterranean cooking for thousands of years, tracing back to ancient culinary traditions. This salad represents a modern interpretation of these age-old ingredients, blending tradition with contemporary tastes. Each bite not only delivers a burst of Mediterranean flavors but also a slice of history and cultural heritage.

Mealtime: Lunch

Type: Light Meal

Cuisine: Mediterranean

Dietary Preferences: Vegetarian, Gluten-Free, Low-Carb

Cooking Time: Quick (15 minutes)

Difficulty Level: Easy

Seasonal Preference: Spring/Summer

Nutritional Information (per serving)

Calories: 250

Protein: 9g

Carbs: 35g

Fat: 9g

Fiber: 10g

Kid-Friendly: Yes

Ingredients

2 cans (15 oz. each) chickpeas, drained and rinsed

1 large cucumber, diced

1 bell pepper, diced

1/2 red onion, finely chopped

1/2 cup kalamata olives, sliced

1/2 cup feta cheese, crumbled

1/4 cup olive oil

2 tbsp lemon juice

1 tsp dried oregano

Salt and pepper to taste

Step by Step Instructions

In a large mixing bowl, combine the chickpeas, cucumber, bell pepper, red onion, kalamata olives, and feta cheese.

In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper.

Pour the dressing over the salad and toss to combine.

Adjust the seasoning as needed.

Let the salad sit for about 10 minutes before serving to allow the flavors to meld together.

Serve chilled or at room temperature.

Variations and Serving Suggestions: This salad is versatile. Try adding grilled chicken for extra protein, or substitute feta with goat cheese for a different flavor. It pairs beautifully with a crisp white wine and crusty bread, making it perfect for a summer picnic or a light dinner.