Mediterranean Chickpea and Tomato Salad

Name: Mediterranean Chickpea and Tomato Salad
Prep time: 15 min
Total time: 15 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 2 cups canned chickpeas (drained and rinsed); 1 1/2 cups cherry tomatoes (halved); 1 cup cucumber (diced); 1/2 cup red onion (finely chopped); 1/4 cup fresh parsley (chopped); 1/4 cup feta cheese (crumbled); 3 tablespoons olive oil; 1 tablespoon lemon juice (freshly squeezed); 1 teaspoon red wine vinegar; 1 teaspoon dried oregano; 1/2 teaspoon salt; 1/4 teaspoon black pepper (freshly ground)

VegetarianMediterraneanLunchQuickEasyHealthy

⏱️ 15m PREP

🔥 0m COOK

👥 4 SERVINGS

⚡ 250 CAL/SERV

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Overview

A refreshing and vibrant salad featuring chickpeas, juicy tomatoes, and a zesty dressing, perfect for a light lunch or a flavorful side dish.

Macronutrients per serving

grams

Protein

10.0g 19%

Fat

14.0g 26%

Carbs

30.0g 56%

Rich in nutrients

☀️ Vitamin C

30% DV

Supports immune function

☀️ Folate

15% DV

Important for cell division

🔺 Iron

10% DV

Essential for oxygen transport

🌾 Fiber

8 grams

Aids in digestion and promotes satiety

✦ Lycopene

5 mg

May help reduce the risk of chronic diseases

Ingredients

Main Ingredients

2 cups canned chickpeas drained and rinsed
1 1/2 cups cherry tomatoes halved
1 cup cucumber diced
1/2 cup red onion finely chopped
1/4 cup fresh parsley chopped
1/4 cup feta cheese crumbled

Dressing

3 tablespoons olive oil
1 tablespoon lemon juice freshly squeezed
1 teaspoon red wine vinegar
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon black pepper freshly ground

Instructions

1 In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, parsley, and feta cheese.
2 In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, dried oregano, salt, and black pepper to make the dressing.
3 Pour the dressing over the salad ingredients in the large bowl.
4 Gently toss the salad to ensure all the ingredients are evenly coated with the dressing.
5 Taste and adjust seasoning with more salt or pepper if needed.
6 Serve immediately, or let the salad sit for 10-15 minutes to allow the flavors to meld.