Mediterranean Chickpea & Feta Salad

All the glorious ripe veggies of summer … bell peppers, cucumbers, red tomatoes, red onion … all combined with some Kalamata olives, feta cheese and chickpeas in a lemon vinaigrette. 
Serve it cold, room temperature, alone, on a salad, as a side dish.  Totally versatile!

 

chick peas, red peppers, red onion, kalamata olives, cucumbers in vinegar vinaigrette

This Mediterranean Chickpea and Feta Salad is one of the reasons I love summer as much
as I do.  This is truly a rainbow in a bowl.

With all the mayo lathered salads that are finding their way around picnics and pools this summer, why not treat your guests with a delicious and refreshing salad that’s actually GOOD for them?

Did you know that chickpeas (garbanzo beans) are considered the most widely eaten legume in the world?  It’s really no wonder why research regards these PLANT BASED legumes as a superfood.

One of the great benefits of eating legumes is the amount of magnesium in them.  Studies show as a society, especially as women, we are deficient in this very important mineral, actual MACRO mineral to be more precise.

The Linus Pauling Institute supports the latest RDA for magnesium intake is 400-420 mg/day for men and
310-320 mg/day for women

One cup of this delicious Mediterranean salad has and IMPRESSIVE 120 mg.

This salad is so surprisingly good.  It amazes everyone who tries it.  It is also very sturdy, meaning it can last for several days in the fridge, again adding to its list of reasons to make it.

The dressing is just as easy to make.  One of the easiest ways  I have found to make vinaigrettes is to combine all the ingredients into a mason jar and shake … shake … shake.

white wine vinegar, olive oil, garlic, salt and pepper shaken in mason jar

So to sum this all up …

  • We’ve got the hydrating properties of the cucumbers
  • The oleic acid from the Kalamata olives (which is a great anti inflammatory)
  • The Vit C from the red peppers
  • The magnesium from the chickpeas
  • And red onions contain a higher amount of antioxidant compounds than white or yellow onions

So there you have it folks, one kick ass salad that is healthy and beyond delicious!


bowl with chickpeas, cucumbers, red peppers, kalamatta olives, feta cheese in vinaigrette dressing

Print

Mediterranean Chickpea & Feta Salad

bowl with chickpeas, cucumbers, red peppers, kalamatta olives, feta cheese in vinaigrette dressing
  • Author: Debi

Ingredients

  • 2 (15-oz.) Can Chickpeas (or garbanzo beans), drained and rinsed
  • 1 Organic Seedless English Cucumber, chopped
  • 1 Organic Bell Pepper, chopped (I used red)
  • 1/4 Organic Red Onion, thinly sliced (placing the onion is ice cold water for a few min will take out the bitterness)
  • 1/2 Cup Kalamata olives, sliced
  • 1/2 Cup Feta Cheese
  • 1 Cup Organic Cherry Tomatoes, cut in half
  • 1 tsp Sea Salt
  • Freshly ground black pepper

FOR THE VINAIGRETTE:

  • 1/2 Cup Extra-virgin Olive Oil
  • 1/4 Cup White Wine Vinegar
  • 1 Tbsp. Organic Lemon Juice
  • 1 Tbsp.  Organic Parsley, chopped
  • 1/2 tsp. Sea Salt
  • Freshly ground black pepper

Instructions

  1. Combine all the ingredients for the salad in a large bowl
  2. Add the ingredients for the dressing into a mason jar with a lid and shake vigorously or whisk until combined in a small bowl
  3. Pour the dressing over the salad and toss to combine.  Refrigerate up to 3 days.
Print Friendly, PDF & Email

Comments

  1. Gale Greenleaf says:

    What do you mean by “plant-BASED legumes”?? So very odd! Legumes ARE plants.
    Good recipe, though.

Speak Your Mind