Description
Mediterranean Tomato Garlic and Chickpea Salad blends zesty flavors from Greece. Fresh ingredients create a refreshing dish you’ll crave on warm afternoons.
Ingredients
Scale
Vegetables and Aromatics:
- 2 cups cherry tomatoes, halved, or 3 large tomatoes, diced
- 1 small red onion, finely chopped
- 1 large cucumber, diced
- 1 red bell pepper, diced
- 3 cloves garlic, minced
Proteins and Legumes:
- 1 can (15 ounces/425 grams) chickpeas, drained and rinsed
- 1/2 cup feta cheese, crumbled (optional)
Herbs, Oils, and Seasonings:
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh basil, chopped
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- Juice of 1 lemon
- 1/2 teaspoon ground cumin
- 1/2 teaspoon paprika
- Salt and pepper to taste
Instructions
- Dice ripe tomatoes, crisp cucumber, and vibrant red bell pepper into uniform bite-sized pieces for consistent texture.
- Drain and rinse chickpeas thoroughly, then pat dry to ensure they remain crisp and prevent wateriness in the salad.
- Mince fresh garlic and thinly slice red onion to distribute sharp, aromatic flavors evenly throughout the mixture.
- Crumble feta cheese into delicate chunks, adding a creamy and tangy element to the salad’s profile.
- Roughly chop fresh parsley and basil leaves to release their aromatic oils and enhance the herb’s vibrant essence.
- Whisk together extra virgin olive oil, fresh lemon juice, and red wine vinegar in a separate container to create a zesty, balanced dressing.
- Incorporate ground cumin, paprika, kosher salt, and freshly cracked black pepper into the dressing for depth and complexity.
- Gently fold the prepared ingredients together, ensuring each component is evenly coated with the fragrant dressing.
- Allow the salad to rest for 15-30 minutes in the refrigerator, enabling the flavors to harmonize and intensify.
- Taste and adjust seasoning if needed, then serve chilled as a refreshing and nutritious side dish.
Notes
- Swap out feta for vegan alternatives like nutritional yeast or plant-based cheese crumbles to make the salad dairy-free and suitable for vegan diets.
- Drain and rinse canned chickpeas thoroughly to reduce sodium content and improve overall flavor absorption in the salad.
- Toast cumin and paprika in a dry pan briefly before adding to the dressing to enhance their aromatic qualities and deepen the spice profile.
- Let the salad rest for 15-30 minutes before serving to allow ingredients to marinate and develop more complex, integrated flavors.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Blending
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 195 kcal
- Sugar: 5 g
- Sodium: 290 mg
- Fat: 11 g
- Saturated Fat: 3 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 5 g
- Protein: 7 g
- Cholesterol: 10 mg