Mediterranean Lemon-Feta Chickpea Salad
This bright and refreshing chickpea salad is packed with crisp cucumber, sweet bell pepper, and savory feta cheese, all tossed in a zesty lemon-herb vinaigrette. It's a satisfying, no-cook meal that comes together in minutes and is perfectly aligned with a heart-healthy lifestyle.
Servings 6
Calories 182kcal
Ingredients
- One 19-ounce can 540 g No Salt Added chickpeas, well-rinsed and drained
- 3 cups 420 g diced English cucumber
- ⅓ cup 50 g diced red bell pepper
- ⅓ cup 55 g finely chopped red onion
- ⅓ cup 50 g crumbled feta cheese
- 3 tablespoons 12 g chopped fresh mint
- 3 tablespoons 45 mL extra-virgin olive oil
- 3 tablespoons 45 mL freshly squeezed lemon juice
- ⅓ teaspoon 0.6 g freshly cracked black pepper
- ¼ teaspoon 0.5 g ground sumac
Instructions
- Combine Vegetables and Herbs: In a large serving bowl, combine the diced cucumber, red bell pepper, finely chopped red onion, and fresh mint.
- Prepare the Vinaigrette: In a small jar with a tight-fitting lid, add the extra-virgin olive oil, fresh lemon juice, black pepper, and ground sumac. Secure the lid and shake vigorously for 20 seconds until the dressing is creamy and well combined.
- Mix the Salad: Add the rinsed and drained chickpeas to the bowl with the vegetables. Pour the vinaigrette over the top and toss gently until everything is evenly coated.
- Add Feta and Serve: Gently fold in the crumbled feta cheese. Serve immediately for the best flavor and texture.
- Notes
- Storage: This salad is best enjoyed the day it is made. Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
- Ingredient Tip: If you cannot find sumac, you can substitute it with 1 teaspoon of lemon zest to enhance the bright, citrus flavor.
- Make-Ahead: For the best texture, chop the vegetables and prepare the dressing in advance, storing them in separate containers in the refrigerator. Combine everything just before serving.
Notes
Nutrition Information
Per serving (approximately 1 ¼ cups or 170 g)- Calories: 182 kcal
- Sodium: 105 mg
- Saturated Fat: 2.3 g
- Added Sugars: 0 g
- Total Fat: 12 g
- Trans Fat: 0 g
- Cholesterol: 8 mg
- Total Carbohydrates: 15 g
- Dietary Fiber: 5 g
- Total Sugars: 7 g
- Protein: 5 g
- Potassium: 270 mg