Introduction
Mediterranean chick pea salad is a refreshing and wholesome dish that perfectly represents the bright and fresh flavors of Mediterranean cuisine. It is made with simple ingredients that come together to create a light yet satisfying meal. This salad is loved for its clean taste and healthy appeal.
The combination of chick peas, fresh vegetables, olive oil, and lemon juice creates a perfect balance of texture and flavor. Every bite delivers softness, crunch, tang, and mild saltiness at the same time. It is an excellent choice for those who enjoy nutritious food without heavy sauces.
This salad is ideal for lunch, dinner, and even meal prep. It can be served as a main dish or a side dish and is equally delicious when eaten fresh or slightly chilled. Its versatility makes it suitable for all seasons and occasions.
Ingredients Needed
| Ingredient | Quantity | Calories |
|---|---|---|
| Boiled chick peas | 2 cups | 540 |
| Cucumber | 1 cup chopped | 16 |
| Cherry tomatoes | 1 cup halved | 27 |
| Red onion | ½ cup chopped | 32 |
| Black olives | ¼ cup sliced | 40 |
| Fresh parsley | ¼ cup chopped | 5 |
| Olive oil | 3 tbsp | 360 |
| Lemon juice | 2 tbsp | 8 |
| Garlic | 2 cloves | 8 |
| Salt | 1 tsp | 0 |
| Black pepper | ½ tsp | 3 |
| Feta cheese | ½ cup crumbled | 200 |
Step-by-Step Cooking Instructions
- Rinse the boiled chick peas under running water and drain well.
- Chop cucumber, cherry tomatoes, red onion, and parsley into small pieces.
- In a small bowl, mix olive oil, lemon juice, minced garlic, salt, and black pepper.
- Add chick peas and all chopped vegetables to a large bowl.
- Pour the dressing over the salad and mix gently.
- Add black olives and mix lightly.
- Sprinkle feta cheese on top and gently fold.
- Rest the salad for ten to fifteen minutes before serving.
Tips for Customizing the Recipe
Add grilled chicken or shrimp for extra protein.
Use Kalamata olives for deeper flavor.
Replace feta with mozzarella for a softer taste.
Add dried oregano for Mediterranean aroma.
Skip cheese for a vegan version.
Nutritional Information
| Nutrient | Amount |
|---|---|
| Calories | 310 |
| Protein | 11 g |
| Carbohydrates | 26 g |
| Fat | 18 g |
| Fiber | 7 g |
| Sodium | 420 mg |
Serving Suggestions
Mediterranean chick pea salad pairs well with grilled chicken, baked fish, pita bread, or hummus. It also works perfectly as a healthy lunch option. Leftovers can be stored in the refrigerator for up to three days.
Conclusion
Mediterranean chick pea salad is a perfect blend of freshness, nutrition, and flavor. It requires minimal preparation but delivers maximum taste and health benefits.
Whether served as a main dish or a side, this salad remains a timeless recipe that suits every occasion. Its simplicity, color, and balanced taste make it a favorite for everyday meals.
