Best 5 Mediterranean Chickpea Cucumber And Tomato Salad Recipes
Embark on a culinary journey to the vibrant shores of the Mediterranean with our delectable chickpea, cucumber, and tomato salad. This refreshing and flavorful dish is a symphony of textures and tastes, combining the protein-packed goodness of chickpeas, the crisp coolness of cucumbers, and the juicy sweetness of tomatoes. Infused with a zesty dressing made from extra virgin olive oil, lemon juice, fresh herbs, and a hint of garlic, this salad transports you to the sunny shores of Greece, Italy, and beyond.
Alongside this classic Mediterranean salad, our article offers a treasure trove of additional recipes that explore the diverse culinary traditions of the region. From the hearty and comforting Greek pastitsio to the aromatic and flavorful Spanish paella, each dish is a testament to the rich cultural heritage of the Mediterranean. Whether you're a seasoned home cook or just starting your culinary adventures, this collection of recipes is sure to inspire and delight your taste buds.
MEDITERRANEAN CHICKPEA SALAD
Steps:
- Place the onions in a bowl of cool water and let them soak while you prepare the other ingredients (this removes the harsher bite from the onions, while still giving great flavor).
- Place the chickpeas, parsley, bell peppers, cucumber, and feta in a large serving bowl.
- In a small mixing bowl or large measuring cup, stir together the dressing ingredients: olive oil, red wine vinegar, garlic, oregano, salt and pepper. Drain the red onions and add them to the chickpea mixture, then pour the dressing over the top. Toss to combine. If time allows, let marinate in the refrigerator for 30 minutes, or enjoy immediately.
Nutrition Facts : ServingSize 1 (of 8), about 1 1/2 cups, Calories 169 kcal, Carbohydrate 21 g, Protein 9 g, Fat 7 g, SaturatedFat 1 g, Cholesterol 3 mg, Sodium 466 mg, Fiber 6 g, Sugar 2 g
MEDITERRANEAN ZUCCHINI AND CHICKPEA SALAD
Chopped zucchini, chickpeas, tomatoes, and fresh basil in a light balsamic dressing. Or you can use red wine vinegar! Makes a great side dish or light lunch. Not necessary, but best if chilled at least a couple hours to let flavors blend.
Provided by ChristineM
Categories Salad Vegetable Salad Recipes Zucchini Salad Recipes
Time 25m
Yield 6
Number Of Ingredients 16
Steps:
- Mix zucchini, chickpeas, tomatoes, red bell pepper, onion, feta, Kalamata olives, olive oil, basil, vinegar, rosemary, capers, garlic, oregano, red pepper flakes, salt, and black pepper together in a large bowl.
Nutrition Facts : Calories 258.4 calories, Carbohydrate 19 g, Cholesterol 11.1 mg, Fat 18.5 g, Fiber 3.8 g, Protein 5.6 g, SaturatedFat 4 g, Sodium 514.6 mg, Sugar 4.8 g
CHICKPEA SALAD
Steps:
- Combine all the ingredients together and toss well.
Nutrition Facts : ServingSize 1 generous cup, Calories 182 kcal, Carbohydrate 29 g, Protein 6 g, Fat 5 g, SaturatedFat 0.5 g, Cholesterol 29 mg, Sodium 464 mg, Fiber 6 g, Sugar 2 g
MEDITERRANEAN CHICKPEA SALAD I
Steps:
- In a bowl, mix the garbanzo beans, sun-dried tomatoes, feta cheese, onion, garlic, and cilantro. In a separate bowl, whisk together the olive oil, lemon juice, and salt, and pour over the salad. Refrigerate at least 3 hours before serving.
Nutrition Facts : Calories 353.9 calories, Carbohydrate 25.4 g, Cholesterol 56.1 mg, Fat 22.9 g, Fiber 4.4 g, Protein 13.6 g, SaturatedFat 10.7 g, Sodium 951 mg, Sugar 3.9 g
MEDITERRANEAN CHICKPEA, CUCUMBER AND TOMATO SALAD
This easy salad takes just minutes to make, but should be chilled for at least 45 minutes for flavors to marry. Great served with grilled meats or chicken.
Provided by Marie
Categories < 15 Mins
Time 10m
Yield 4 serving(s)
Number Of Ingredients 12
Steps:
- In a large bowl, toss together chickpeas, cucumber, tomatoes, onion, garlic, parsley, dried basil, and Parmesan cheese.
- Mix together olive oil and balsamic vinegar, and season to taste with salt.
- Drizzle over salad and toss until well combined, and adjust seasoning as needed.
- Cover and refrigerate at least 45 minutes before serving.
- Serve chilled.
Tips:
- Utilize Fresh Produce: For the best flavor and nutritional value, opt for fresh, ripe vegetables. Look for firm cucumbers, plump tomatoes, and tender chickpeas.
- Customize to Your Taste: Feel free to adjust the ingredient quantities to suit your preferences. Add more or less of the vegetables, herbs, or spices as desired.
- Prep and Cool Chickpeas: If using dried chickpeas, soak them overnight and then boil until tender. For canned chickpeas, rinse and drain them well before adding to the salad.
- Chop Vegetables Evenly: To ensure even cooking and flavor distribution, chop the vegetables into uniform sizes.
- Marinate for Enhanced Flavor: For an extra burst of flavor, marinate the vegetables in the dressing for at least 30 minutes before serving.
- Serve at Room Temperature: This salad is best enjoyed at room temperature, allowing the flavors to meld together. If chilled, bring it to room temperature before serving.
Conclusion:
This Mediterranean chickpea, cucumber, and tomato salad is a delightful blend of fresh, vibrant ingredients that offer a symphony of flavors. Its simplicity and versatility make it a perfect side dish, a light lunch, or even a refreshing snack. With its abundance of healthy ingredients, including protein-rich chickpeas, fiber-packed vegetables, and antioxidant-rich herbs, this salad is not only delicious but also incredibly nutritious. Whether served as part of a larger meal or enjoyed on its own, this salad is sure to please your taste buds and nourish your body. So, gather your ingredients, follow the easy recipe, and savor the Mediterranean goodness in every bite!
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