Description
A refreshing and hearty Smashed Chickpea Salad with creamy feta and fresh herbs, tossed in a tangy Greek yogurt dressing. Perfect for a nutritious lunch or light dinner, this salad combines crunchy vegetables, briny capers, and aromatic herbs for a satisfying Mediterranean-inspired dish.
Ingredients
Scale
Main Ingredients
- 2 (15 oz) cans chickpeas, drained and rinsed
- 3 stalks celery, diced
- 1 red onion, diced
- 1 cucumber, diced
Cheese and Herbs
- 1/2 cup crumbled feta cheese
- 1/2 cup chopped fresh herbs (such as dill and parsley)
Dressing and Flavorings
- 3 tablespoons capers, drained
- 3 garlic cloves, minced
- 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 Chickpeas: In a large bowl, roughly smash about half of the chickpeas using a potato masher or fork, leaving the other half whole to provide texture throughout the salad.
- Add Vegetables and Cheese: Add the diced celery, red onion, cucumber, crumbled feta, chopped fresh herbs, capers, and minced garlic to the bowl. Toss gently to begin combining the ingredients evenly.
- Prepare 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.
- Toss Salad with Dressing: Pour the dressing over the chickpea and vegetable mixture. Toss gently to coat everything evenly with the flavorful dressing.
- Chill and Serve: Cover the salad and refrigerate for 30 minutes to allow the flavors to meld. Give the salad another gentle toss before serving chilled or at room temperature for the best taste.
Notes
- You can substitute plain yogurt or a dairy-free yogurt alternative to accommodate dietary preferences.
- Use fresh oregano instead of dried for a brighter herbal flavor if available.
- This salad can be stored in the refrigerator for up to 2 days, but is best eaten fresh.
- Adding a handful of chopped toasted nuts or seeds can add extra crunch and nutrition.
Nutrition
- Serving Size: 1 cup
- Calories: 210 kcal
- Sugar: 3 g
- Sodium: 320 mg
- Fat: nine g
- Saturated Fat: 3 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 6 g
- Protein: 10 g
- Cholesterol: 15 mg
