A refreshing and nutritious salad featuring protein-rich chickpeas, crisp cucumbers, juicy tomatoes, and tangy feta cheese, accented with Kalamata olives and a lemony dressing. This salad is perfect for a quick lunch or as a side dish, offering a burst of flavors and a variety of textures.
Ingredients:
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 1 cucumber, diced
- 1 pint cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and halved
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
For the Lemon-Olive Oil Dressing:
- Juice of 1 large lemon
- 1/4 cup extra virgin olive oil
- 1 garlic clove, minced
- 1 teaspoon dried oregano
- Salt and pepper to taste
Nutritional Information:
- Calories: 300 per serving
- Protein: 10g
- Carbohydrates: 35g
- Fat: 14g (healthy fats from olive oil and olives)
- Fiber: 9g
- Vitamin C: 30% DV
- Iron: 20% DV
Instructions:
- In a large salad bowl, combine the chickpeas, cucumber, cherry tomatoes, red onion, Kalamata olives, and crumbled feta cheese.
- In a small bowl, whisk together the lemon juice, olive oil, minced garlic, dried oregano, salt, and pepper to create the dressing.
- Pour the dressing over the salad and toss gently to ensure all the ingredients are well coated.
- Garnish with chopped parsley before serving.
- Enjoy this salad on its own or as a complement to grilled meats or fish.
Mind, Body, & Spirit Connection:
- Mind: The vibrant colors and diverse flavors of this salad can stimulate the senses, encouraging a mindful eating experience.
- Body: Packed with plant-based protein, healthy fats, and essential nutrients, this salad supports physical health and energy levels.
- Spirit: The freshness and simplicity of the ingredients, combined with the act of preparing the salad, can provide a sense of joy and connection to Mediterranean culinary traditions.