Description
This Smashed Chickpea Salad with Feta and Herbs is a refreshing, protein-packed dish perfect for a light lunch or side. Combining creamy smashed chickpeas with crisp vegetables, tangy feta, and aromatic herbs, all coated in a zesty Greek yogurt dressing, this salad offers a satisfying texture and bright flavor that's simple to prepare and enjoy.
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 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.
- Combine vegetables and herbs: Add the diced celery, red onion, cucumber, crumbled feta, chopped fresh herbs, capers, and minced garlic to the bowl with the chickpeas. Toss gently to combine all ingredients evenly.
- Prepare dressing: In a small bowl, whisk together Greek yogurt, lemon juice, olive oil, dried oregano, kosher salt, and black pepper until smooth and well blended.
- Toss salad with dressing: Pour the dressing over the chickpea mixture and toss gently to coat all components evenly with the flavorful dressing.
- Chill and serve: Cover the salad and refrigerate for 30 minutes to allow the flavors to meld. Give it a gentle toss again before serving chilled or at room temperature.
Notes
- For a vegan version, substitute the Greek yogurt with a plant-based yogurt and omit the feta cheese or use a vegan feta alternative.
- Use fresh herbs like dill and parsley for a bright, fresh flavor; you can also add mint or cilantro if desired.
- Adjust the amount of lemon juice and seasoning to suit your taste preferences.
- This salad can be stored covered in the refrigerator for up to 2 days for best freshness.
- Serve with pita bread, crackers, or as a filling for wraps for a hearty meal.
Nutrition
- Serving Size: 1 cup
- Calories: 190 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: 12 mg
