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Summary
This is one of those refreshing salads, that has a lot of textural components that just makes you want more.
We love how fast this salad comes together, the colors, and refreshing quality it provides for your meal. It’s a show stopper without much effort. We typically make it with kebabs, but serving it with any grilled meats or mediterranean main dishes is sure to make your family and guests happy.
4
servings8
minutes0
minutes190
kcal8
minutesThis is one of those refreshing salads, that has a lot of textural components that just makes you want more.
Ingredients
240 g 1 can Chickpeas (garbanzo beans), rinsed and shells removed
50 g 1/4 Red Pepper, diced
50 g 1 Roma Tomato, core and seeds removed, diced
90 g 1/2 English Cucumber, seeds removed, diced
5 g 6 leaves Fresh Mint, finely chopped
12 g 1 tbsp Extra Virgin Olive Oil
14 g 1 tbsp Red Wine Vinegar
50 g 1/3 cup Crumbled Feta Cheese
4 g 1 tbsp Fresh Parsley, roughly chopped
3 g 1 tsp Sumac or Za’atar Seasoning
0.2 g 1/8 tsp Black Pepper, ground fine
5 g 1 tsp kosher salt
15 g 5 Katamala Olives, halved (optional)
Equipment
Directions
Before We Start
Sumac vs Za’atar: Our go to for this is sumac, but Za’atar makes a fine replacement if you can’t find it. The reason is that Za’atar seasoning has sumac in it.
Canned vs Fresh Chickpeas: More power to you if you have time to soak and cook your chickpeas fresh. We defaulted to the canned ones since this is meant to be a quick salad that is accessible for most people to make without much planning or forethought.
Optional Add-ins: If your family is happy with diced red onions and halved olives, these are great additions to the salad, but are not necessary.Rinse and Shell Chickpeas
Rinse and remove and loose shells from chickpeas using a strainer. Shaking the chickpeas around in the strainer to thoroughly clean them. Transfer to a med sized bowl.Dice the red pepper
Dice the red pepper into 1/4 inch pieces, leaving the seeds behind. Usually only need about 1/4 of the pepper. Add to the bowl.Prep the tomatoes
Slice the tomato in quarters length wise, then cut and remove the seeds with your knife. Slice the flesh into 1/4 in strips then cut through the cross way to finish dicing them. Add to the bowl.Prep the cucumber
Slice the cucumber in quarters length wise, then cut out the seeds with your knife. Slice quarters in half lengthwise giving you 8 strips of cucumber.
Then finish by dicing the strips into 1/4in chunks. Add to the bowl.Chop the herbs
Finely chop the mint leaves by rolling them up together and then slicing through the roll of leaves. Finish by rough chopping the strips of mint. Add to the bowl. Then take the leaves from the parsley and rough chop them. Reserve for garnish at the end.Make & add the dressing
In a small bowl, combine the red wine vinegar, olive oil, salt, pepper, and sumac/za’atar and stir to combine. Add the dressing to the other ingredients and mix thoroughly.Top the salad
With your hands, crumble the feta over the salad and sprinkle the parsley over the top and enjoy.
Recipe Video
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Additional Details About This Recipe
How to make a mediterranean chickpea salad
Add chickpeas with tomato, cucumber, red pepper, add your dressing, then top with feta and parsley. Additionally you can add red onion and olives to the dish.
Where to buy sumac?
Some local whole food or organic grocers cary sumac. Za’atar seasoning (which contains sumac) is more common and can be found at most grocery stores. Amazon also sells sumac.
What does sumac taste like?
Sumac has a tangy, citrusy, and slightly fruity flavor with a hint of earthiness. It’s often described as having a bright, lemon-like acidity but with a more complex depth and a slightly floral undertone. Unlike pure lemon juice or vinegar, sumac’s tartness is more subtle and rounded, making it a great way to add acidity without extra liquid.
It’s commonly used in Middle Eastern and Mediterranean cooking to enhance meats, salads, dressings, and dips like hummus. It also has a slightly earthy, smoky note, which makes it distinct from other sour ingredients.
Nutritional Facts
Estimated for 4 servings total (based on 1 full bowl split into 4 portions):
- 190 calories
- 7g protein
- 9g total fat
- 2.5g saturated fat
- 18g carbohydrates
- 5g dietary fiber
- 4g total sugars
- 440mg sodium
- 60mg calcium
- 2mg iron
- 260mg potassium
Awesome !!!!!
!
Great recipe!
Thank you! Hope you are well old friend.