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Feta and chickpea salad recipe

Feta and chickpea salad recipe


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  • Recipes
  • Dish type
  • Salad
  • Bean salad
  • Chickpea salad

Made from ewe's milk, Greek feta cheese has a good tangy, slightly salty flavour. Cow's milk feta produced in other countries has a milder taste. Serve with pitta bread warmed under the grill.

1 person made this

IngredientsServes: 4

  • 2 Little Gem lettuces, separated into leaves
  • 4 ripe tomatoes, chopped
  • 1 green pepper, seeded and cut into 1 cm (½ in) squares
  • 1 small red onion, thinly sliced
  • 1 cucumber, cut into quarters lengthways andthen into chunks
  • 1 can chickpeas, about 410 g, drained and rinsed
  • 60 g (2¼ oz) stoned black olives, preferably Greek Kalamata olives
  • 150 g (5½ oz) feta cheese, cut into small cubes
  • Parsley and mustard dressing
  • 3 tbsp extra virgin olive oil
  • 1½ tbsp lemon juice
  • 1 tsp Dijon mustard
  • 3 tbsp chopped fresh flat-leaf parsley
  • pepper

MethodPrep:20min ›Ready in:20min

  1. Put all the dressing ingredients into a large salad bowl, adding pepper to taste (there is no need to add salt as the cheese is salty). Whisk together.
  2. Add the lettuce leaves, tomatoes, green pepper, onion, cucumber, chickpeas and olives, and toss gently to combine and coat everything with the dressing.
  3. Scatter the cubes of feta cheese over the salad, toss again gently and serve immediately.

Another idea

Make a Middle Eastern-style goat's cheese and lentil salad. Cook 250 g (8½ oz) Puy lentils in boiling water for about 25 minutes, or according to the packet instructions, until tender. Drain thoroughly and leave to cool slightly, then add 6 tbsp Basic vinaigrette flavoured with ½ tsp ground cumin and 2 tbsp chopped fresh coriander. Toss well. Add 1 sliced red onion, 4 chopped plum tomatoes and 1 large grated carrot, and toss again until well mixed. Spoon onto Little Gem lettuce leaves in a salad bowl, and crumble over 150 g (5½ oz) goat's cheese.

Plus points

Believing chickpeas to be a powerful aphrodisiac, the Romans fed them to their stallions to improve their performance. Although this reputation seems to be long forgotten, chickpeas do contribute valuable amounts of soluble fibre, iron, folate, vitamin E and manganese to the diet. * The vitamin C from the lemon juice in the dressing will help to increase absorption of iron from the chickpeas. * Although feta cheese is high in saturated fat and salt, it has a strong flavour so a little goes a long way.

Each serving provides

A, B1, B6, C, E, niacin * B12, folate, calcium, iron, potassium * copper, zinc

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Healthy & Delicious: Greek-Style Chickpea Salad Recipe

As the Summer of Death and Bizarre Weather comes to a close, so does Healthy and Delicious' occasional series on mayo-less salads. Our fourth and final recipe is Greek-Style Chickpea Salad from Cook’s Illustrated Best Light Recipe.

A chickpea-based concoction, it relies on cucumber for freshness, onion for zest, and a smattering of feta cheese for tang (or, as some are wont to call it, “feta-ey-ness”). Everything balances perfectly with the dressing. Too often, grain and bean salads are over-dressed, leaving the contents to stew in a pool of flavored grease. It’s not good for healthy eating or the texture of the food.

This dish bucks that trend by using just the right ratio of lemon juice, Dijon mustard, olives, and olive oil. It clings lightly to the chickpeas instead of drenching them. And whether you’re concerned about weight or leaky Tupperware at your Labor Day picnic, this is undoubtedly a good thing.

Oh, and it’s delicious, too, as Cook’s Illustrated recipes tend to be. The Best Light Recipe tome is quickly becoming an all-star of my cookbook collection, joining the ranks of their Best 30-Minute Recipe book and Christopher Kimball's The Cook's Bible. All are highly suggested reading.

Enjoy the end of your mayo-less summers. See you in the mayo-less autumn.


Chickpea Salad should be stored in an airtight container in the refrigerator. It should stay good in the fridge for up to 5 to 7 days.

If you like this recipe, you may be interested in these other delicious summer salad recipes:

Watch the video below where Rachel will walk you through every step of this recipe. Sometimes it helps to have a visual, and we’ve always got you covered with our cooking show. You can find the complete collection of recipes on YouTube, Facebook Watch, or our Facebook Page, or right here on our website with their corresponding recipes.


This Flavorful Spring Salad Gets Better as It Sits (I Eat It All Week Long)

I’ve always liked salads, but in college I really fell in love with salads. I went to a small school, and we were extremely spoiled for choice. We had steak nights and Hawaiian barbecue lunches, and my junior year they gave us the gift of a made-to-order salad bar. It felt like having one of those $15 store-bought salads right at your doorstep any day of the week (well, more like Monday through Friday).

This addition to the dining hall completely changed my relationship to salads. Whereas before I viewed salads as boring, having a seemingly endless array of mix-ins to choose from made me realize just how exciting salads can be. Suddenly I was adding goat cheese and sweet potatoes to the mix, and I was hooked. I could often be founded zipping across campus in an attempt to be early in line for the salad bar.

One of my current favorite salads is a recipe by my Kitchn colleague Grace. Now that it’s officially spring again, her marinated chickpea and feta salad with spring veggies is the perfect celebration of some of the beautiful produce that becomes available to us at this time of the year — specifically it features crisp snap peas and radishes, which are two of my very favorite spring vegetables. The addition of farro (or whatever grain you prefer) makes it feel hearty and filling, and the marinated chickpeas and feta make it a totally flavor-packed meal. The marinade also doubles as the dressing for the salad.

The best part about this recipe? It tastes even better the next day, which are words I never thought I’d say. Whereas most salads make terrible leftovers, this one is designed to last in the fridge, dressed and all. In fact, the longer the chickpeas and feta sit in the marinade, the more flavorful the salad becomes. The next day, all you have to do is mix the marinated veggies with the pre-chopped romaine and some diced avocado. It’s easy, super quick, and delicious, which naturally makes it a lunchtime favorite of mine.  


According to my calculations, each 1/2 cup serving has about 163 calories and:

5 *SmartPoints (Green plan)
2 *SmartPoints (Blue plan)
2 *SmartPoints (Purple plan)
4 *PointsPlus (Old plan)

Curious about Weight Watchers new myWW Green , Blue and Purple plans? Watch this short video to learn more:

If you like this easy chopped chickpea & feta salad, be sure to check out my other Weight Watchers friendly salad recipes including: Grilled Chicken Greek Salad, WW Artichoke 2-Bean Salad, Trisha Yearwood’s Orzo Salad Made Lighter, Greek Turkey Feta Mason Jar Salad and Skinny Chopped Greek Salad

If you’ve made this Mediterranean Salad with Chickpeas and Feta Cheese, please give the recipe a star rating below and leave a comment letting me know how you liked it. And stay in touch on Pinterest, Facebook, Instagram and Twitter for the latest updates.


Mediterranean Chickpea Salad

Thanks to the chickpeas, this salad will keep you full for hours. It's satisfying in a way that leafy greens never could be. Sorry not sorry, kale.

Canned beans are the real MVP

Canned beans are a real lifesaver when it comes to our favorite pantry staples. Each standard 15-oz. can comes packed with fiber and protein, providing a 1-2 punch of real affordable nutrition in the 30 seconds it takes to crack open a can, drain, and rinse. They can be eaten straight from the can, making this a very summer-friendly recipe on those hot, hot days when you just can't be bothered to turn on the heat. We know that this is a "chickpea salad", but you can totally switch out chickpeas for your favorite canned beans: creamy cannellini beans, black beans, kidney beans are all great options.

Make it your own

Our lemon-parsley vinaigrette is perfectly tart and fresh with a hint of spice and you can put it on everything. This means that if you want to switch out any of the salad ingredients for your preferred addition, you have our blessings. Not a fan of olives or bell peppers? Cherry tomatoes and diced ripe avocado will fill that flavor gap. Want to keep it dairy free? Sub in another form of protein in place of the feta, like a couple of hard-boiled eggs or a can of tuna, or a handful of chopped toasted nuts. If you have any extra dressing left over, store it in an airtight container in the fridge for up to 10 days.

If you've made this recipe, we'd love to hear from you&mdashleave us a comment and rating down below! Looking for more make-ahead or packable ideas? Check out our 40+ not-sad lunch ideas.


Arugula and Roasted Chickpea Salad with Feta

Preheat oven to 400°. Place half of chickpeas on a rimmed baking sheet, drizzle with 2 Tbsp. oil, and toss to coat. Season with salt and pepper. Roast until chickpeas are golden brown and crispy, 20–23 minutes. Let cool set aside.

Step 2

Whisk remaining 3 Tbsp. oil, 1 Tbsp. lemon juice, dried mint, and vinegar in a small bowl. Season vinaigrette with salt, pepper, and more lemon juice, if desired.

Step 3

Combine remaining chickpeas, arugula, fresh mint, and onion in a large bowl. Drizzle vinaigrette over and season with salt and pepper gently toss to coat. Divide salad among plates or bowls. Garnish with reserved roasted chickpeas and feta.

How would you rate Arugula and Roasted Chickpea Salad with Feta?

I made this salad today with my boyfriend. We went bike riding around town today and my boyfriend got a flat tire so we had to walk the rest of the way. And our walk led us to a bushel of wild mint. We grabbed some and little did we know that we wanted to make a chickpea salad for dinner tonight! We ended up finding this recipe at the most perfect time to use the mint. And it’s so good. The flavors are amazing. We used peanut oil for the dressing because it’s what we had and it adds a subtle nutty flavor that even I am amazed at how much it took this salad to the next level. We highly recommend.

simple and really delicious! Added toasted pepitas and pickled jalapeños :) Thanks BA!

Easy, simple but bright salad! Perfect for hot summer days. so I almost skipped roasting my chickpeas so I wouldn't have to turn on my oven. This is one of those recipes where I pretty much always have these ingredients (like an extra bit of diced onion left over from another recipe to use up) on hand. Thank you for putting together such a simple (without the crazy complex ingredients I'll never use again) recipe!

This became my go-to summer salad recipe. The only change I made was roasting all the chickpeas instead of half.


Begin by finely dicing the red onion. Next, place the diced onions in a small bowl and cover with cold water.

Let sit for 10 minutes, then drain. This step tames the bite of the raw onion, which can be overpowering (at least for raw onion-phobes like me).

Combine the onions with the remaining ingredients.

Toss well, then taste and adjust seasoning with more lemon, salt, and pepper, if necessary.

Cover and refrigerate until ready to serve. Enjoy!


Chickpea Salad Serving Suggestions

This colorful chopped Mediterranean Chickpea Salad great all on it’s own as a light veggie-friendly lunch and equally great with a little side dish action of pita chips and hummus – YUM!

It also makes a fantastic side dish to serve with dinner and will effortlessly compliment chicken and seafood dishes alike.

Try it as a sassy side for my Easy Chicken Gyros or make dinner a vegetarian wonderland by serving this salad with some flavorful falafel dunked in Tzatziki sauce.

You could even let some whole grains in on the fun and add fluffy cooked quinoa to this salad. Simply make a little extra dressing and you’re good to go!

This fresh and flavorful chickpea salad can be served both room temperature and chilled – it’s great both ways!


What’s In this Simple Chickpea Salad

Classic Greek and Mediterranean flavors are what make up this easy salad. Here’s what you’ll need:

  • Canned chickpeas
  • Cherry tomatoes
  • English cucumber
  • Kalamata olives
  • Red onion
  • Feta cheese
  • Fresh dill
  • Dried oregano
  • Extra virgin olive oil
  • Red wine vinegar
  • Sugar (optional)
  • Kosher salt and freshly ground black pepper


Mediterranean Chickpea Salad with Feta

This recipe for Mediterranean Chickpea Salad with Feta combines fiber-rich chickpeas (also know as Garbonzo beans, with fresh veggies and creamy salty Feta cheese. Eat it as a side dish, or put it on some lettuce and call it lunch. .

The making of Mediterranean Chickpea Salad with Feta

A printer-friendly recipe card can be found at the bottom of this post

As the summer months approach, we all look forward to more outdoor time. More picnics. More grilling. Easy simple delicious food that can be made in the cool of the morning and served with easy dinner fare such as Grilled Rack of Lamb with Spinach Artichoke Pesto or a Grilled Chicken Sandwich with Sundried Tomato Tamponade, or even just a hamburger. And while my Pasta Salad with Sun-Dried Tomato or Lindy’s Family Potato Salad are great choice, I’m always looking for something new, interesting, tasty, easy, healthy, can sit out in the air for a while sides. And this recipe for Mediterranean Chickpea Salad with Fetacertainly fits that bill.

Filled with fiber-rich garbanzo beans (chickpeas), fresh veggies, and a bright dressing, it’s a perfect side for most summer food, and pretty great the rest of the year as well.

INGREDIENTS, VARIATIONS, AND SUBSTITUTIONS

What you need to make this easy Mediterranean Chickpea Salad with Feta

  • Chickpeas– Also known as Garbonzo Beans. These can either be canned or cooked fresh. I’ll tell you more about how to cook them fresh later in the post, but canned is so convenient. These days most canned beans are not canned in cans using BPA which had been proven to contribute to certain cancers, such as breast cancer. So look at your can and make sure it is BHT-free. If not, cook fresh. Don’t like Chickpeas? Cannellini beanswill work in their place.
  • Cucumber – If using a standard common slicing cucumber, I recommend you both peel and seed it as these may be unpleasant to eat without taking this extra step. I usedPersian cucumbers which are smaller, thinner-skinned, and slightly sweeter so they did not require me to peel them. English hothousecucumbers can be left with skin and seeds as well, although I prefer them seeded.
  • Cherry Tomatoes – Or grape tomatoes are best in this dish, however, you could dice a large tomato.
  • Red Onion– A sweet onion, such as Vidella, Walla-Walla, or Maui, could be used, but I prefer red for both look and taste.
  • Feta Cheese– Feta is a Greek brined curd white cheese made from sheep’s milk or from a mixture of sheep and goat’s milk. Its flavor is tangy and salty, ranging from mild to sharp. I always buy a brick of cheese rather than pre-crumbled. But either will work. I don’t think there is a proper substitute for Feta. If you don’t like feta cheese, I would just omit it.
  • Fresh HerbsParsley and mint are great in this dish. You could also add some fresh dilland/or minced oreganoor marjoram.
  • Extra Virgin Olive Oil– Preferably Greekolive oil. Greek olive oil tends to be green and packs a strong flavor and aroma. But of course, any GOOD quality Italian or Spanish olive oil will work.
  • Fresh Lemon Juice or Red Wine Vinegar – I find I prefer lemon juice, but red wine vinegar is also delcious. I wouldn’t use a strong balsamic nor an apple cider vinegar here as the flavors are too strong and distinct.
  • Salt and freshly ground pepper – Of course.

PUTTING IT TOGETHER

Putting this salad together is super easy.

  1. Cook and chill your chickpeas, or open your can of garbanzo beans and drain them. Dump into a bowl.
  2. Determine whether or not your want to peel and seed your cucumber. Then peel and remove seeds and dice, or just dice the cucumber into a medium dice. Put them in the bowl.
  3. Cut your cherry or grape tomatoes in half. Add to bowl. If using a large tomato, cut in half and then gently squeeze to remove some of the seeds and a bit of the juice so it doesn’t dilute the dressing. Add to the bowl.
  4. Mince your chosen herbs. Add to the bowl.
  5. Give it all a nice sprinkle of salt and freshly ground pepper, then give it a stir.
  6. In a separate small bowl, whisk together the lemon juice, or red wine vinegar until well emulsified. Pour into the bowl and gently mix.
  7. Add your crumbled feta, gently mix until incorporated. Be careful not to mix too vigorously or you will have feta cottage cheese, you want larger pieces.
  8. Cover with plastic wrap and put into the refrigerator for at least an hour. You can marinate overnight if desired. Remove from the refrigerator and bring to room temperature before serving – about 1 hour.

HOW TO STORE LEFTOVERS

Any leftover salad can be stored, covered, in the refrigerator for 3 – 4 days. While the salad would not be spoiled after that time, it would show signs of age in the tomatoes, and fresh herbs. Any more time and the taste will be affected.

Chickpea – Garbanzo Bean What is the difference?

The only difference is what they are called, depending on where you are. Or what cuisine you are making. Chickpeacomes from the Latin word cicer, referring to the plant family of legumes, Fabaceae. It is also known by its popular Spanish-derived name, the garbanzo bean.

Although the use of the word “Hummus” has become synonymous with any dip that uses any type of legume, the actual Arabic translation for chickpea is hummus. Therefore, any puree made from other than chickpeas is not really hummus at all, it’s simply a vegetable puree. True Hummus can only be made from chickpeas.

WHAT ARE THE HEALTH BENEFITS OF CHICKPEAS?

Chickpeas are low in both fat and calories while being high in protein and fiber. They are a great protein source for those on a plant-based diet.

Providing both vitamins and minerals, chickpeas also help decrease the risk of heart disease while promoting healthy digestion.

A WORD OF CAUTION: Chickpeas are a part of the legume family, so they are related to kidney, lima, and black beans as well as peanutswhich, BTW, is why those with peanut or nut allergies might want to steer clear.

HOW TO COOK DRIED CHICKPEAS

Rinse the chickpeas, transfer them to a large pot, and add enough water to submerge all the beans. Cover the pot and let soak for at least three hours (or overnight) on your countertop. Toss the water, rinse, then add three cups of water for every one cup of dry chickpeas. Bring to a boil, reduce to a simmer and simmer for 30 to 60 minutes or until the beans reach your preferred tenderness. You want them slightly firm so they hold up in the salad, so do not overcook them. Drain any excess water. For this recipe, chill before proceeding with the salad.



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