Description
A refreshing and protein-packed chickpea salad featuring creamy feta, fresh herbs, and a zesty yogurt-lemon dressing. Perfect as a light meal or side dish, this smashed chickpea salad combines crisp vegetables with Mediterranean flavors for a delicious and healthy option.
Ingredients
Scale
Salad
- 2 (15 oz) cans chickpeas, drained and rinsed
- 3 stalks celery, diced
- 1 red onion, diced
- 1 cucumber, diced
- 1/2 cup crumbled feta cheese
- 1/2 cup chopped fresh herbs (such as dill and parsley)
- 3 tablespoons capers, drained
- 3 garlic cloves, minced
Dressing
- 1/2 cup Greek yogurt
- 1/4 cup lemon juice
- 2 tablespoons olive oil
- 2 teaspoons dried oregano
- Kosher salt, to taste
- Black pepper, to taste
Instructions
- Smash the chickpeas: In a large bowl, roughly smash about half of the chickpeas using a potato masher or fork while leaving the other half whole to create a mix of textures.
- Combine the salad ingredients: Add the diced celery, red onion, cucumber, crumbled feta, chopped fresh herbs, drained capers, and minced garlic cloves to the bowl with the chickpeas. Toss everything together to combine evenly.
- Prepare the dressing: In a small bowl, whisk together the Greek yogurt, lemon juice, olive oil, dried oregano, kosher salt, and black pepper until smooth and well combined.
- Dress the salad: Pour the dressing over the chickpea mixture and gently toss to coat all the ingredients evenly without breaking them up too much.
- Chill and serve: Cover the salad and refrigerate for 30 minutes to allow the flavors to meld. Before serving, give it another gentle toss and serve chilled or at room temperature.
Notes
- For a vegan version, substitute the Greek yogurt and feta with plant-based alternatives or omit the cheese altogether.
- Use fresh lemon juice for the best citrus flavor in the dressing.
- Adjust the salt and pepper to taste, especially since capers and feta are naturally salty.
- This salad can be made a day ahead and stored in the refrigerator, making it great for meal prep.
- Add chopped tomatoes or bell peppers for additional color and flavor if desired.
Nutrition
- Serving Size: 1 cup
- Calories: 200 kcal
- Sugar: 3 g
- Sodium: 350 mg
- Fat: 9 g
- Saturated Fat: 3 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 6 g
- Protein: 8 g
- Cholesterol: 10 mg
