Chickpea Salad

Here’s a recipe for a refreshing and healthy Chickpea Salad that’s quick to prepare and packed with flavor. It’s perfect as a light meal, a side dish, or even a topping for wraps and sandwiches.

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Chickpea Salad

This Chickpea Salad is a versatile and delicious dish that features hearty chickpeas, crisp veggies, and a zesty dressing. It’s full of protein, fiber, and fresh flavors, making it a great option for meal prep or as a nutritious lunch.

Ingredients:

For the Salad:

• 2 cans (15 oz each) chickpeas (garbanzo beans), drained and rinsed (or about 3 cups cooked chickpeas)
• 1 cucumber, diced
• 1 bell pepper, diced (red, yellow, or green)
• 1 small red onion, finely diced
• 1/2 cup cherry tomatoes, halved (or 1 cup diced tomatoes)
• 1/4 cup fresh parsley, chopped
• 1/4 cup feta cheese, crumbled (optional for a dairy-free version, omit the feta or use a vegan feta)
• 1/4 cup kalamata olives, pitted and sliced (optional)

For the Dressing:

• 3 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar (or lemon juice)
• 1 tablespoon Dijon mustard (optional for extra tang)
• 1 teaspoon dried oregano
• 1 teaspoon garlic powder (or 2 minced garlic cloves)
• Salt and freshly cracked black pepper, to taste
• Pinch of red pepper flakes (optional for heat)

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Instructions:

1. Prepare the Chickpeas: If you’re using canned chickpeas, drain and rinse them well under cold water to remove any excess sodium and the canning liquid. If using cooked chickpeas, simply measure out about 3 cups.
2. Chop the Veggies: Dice the cucumber, bell pepper, and red onion into small, bite-sized pieces. Slice the cherry tomatoes in half. Chop the fresh parsley for garnish. If you’re using olives, slice them into rings. Set all these ingredients aside.
3. Make the Dressing: In a small bowl, whisk together the olive oil, red wine vinegar (or lemon juice), Dijon mustard (if using), dried oregano, garlic powder (or fresh garlic), salt, black pepper, and red pepper flakes (if using). Taste and adjust seasoning if necessary – you can add more vinegar for tanginess or a pinch of sugar if you prefer a sweeter dressing.
4. Assemble the Salad: In a large mixing bowl, combine the chickpeas, diced cucumber, bell pepper, onion, cherry tomatoes, and olives (if using). Toss them gently to combine.
5. Add the Dressing: Drizzle the dressing over the salad and toss everything together until the chickpeas and vegetables are well-coated with the dressing.
6. Garnish and Serve: Sprinkle crumbled feta cheese over the top of the salad (if using), and finish with freshly chopped parsley for a fresh, vibrant touch. You can also add a little extra black pepper or a squeeze of lemon juice for added flavor.
7. Chill (Optional): If you have time, let the salad chill in the fridge for 30 minutes to an hour. This helps the flavors meld together. However, it’s also delicious immediately after mixing!

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Notes:

• Storage: This Chickpea Salad keeps well in the fridge for up to 3 days. Store it in an airtight container to maintain freshness. The salad may get a little more flavorful as it sits.
• Protein Boost: You can add some grilled chicken, quinoa, or tofu to make the salad more filling if you’d like a heartier meal.
• Customization: This recipe is highly customizable. You can add diced avocado for creaminess, shredded carrots for extra crunch, or even some chopped spinach or arugula for extra greens.
• Make it Vegan: This recipe is naturally vegan if you leave out the feta cheese, or you can use a plant-based cheese option if you prefer.
• Substitutes for the Dressing: If you don’t have red wine vinegar, you can substitute with balsamic vinegar or apple cider vinegar. For a creamy dressing, try adding tahini or a few tablespoons of plain Greek yogurt.

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Serving Suggestions:

• Serve this Chickpea Salad on its own as a light lunch or dinner.
• It’s great as a side dish with grilled meats or roasted vegetables.
• Pair it with pita bread, couscous, or quinoa for a more substantial meal.
• Use it as a filling for wraps or a topping for a grain bowl.

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Conclusion:

This Chickpea Salad is a vibrant, satisfying dish that’s full of flavor and nutrients. The chickpeas provide a good dose of protein and fiber, while the fresh vegetables and tangy dressing bring plenty of brightness to the mix. It’s simple to make, customizable, and perfect for meal prepping or enjoying throughout the week!