Easy & Customizable Mediterranean Salad
Delish Mediterranean Salad with Chickpeas or Beans
Easy Mediterranean Salad
This super easy Mediterranean Salad from Delish is packed full of nutrients, easy to prep for later use, and can be customized to fit your taste!
Chickpeas and black beans are both great options for this dish. Both chickpeas and black beans are high in dietary fiber and potassium, as well as offering a ton of other nutritional benefits.
Black beans are heavier in protein, heavier in carbs and lighter in fat compared to chickpeas per calorie.
Black bean has 19.8 times less sugar than chickpea.
Chickpea has more Vitamin B6 and folate.
Chickpea is a great source of calcium, iron and protein.
Chickpea has 164 calories per 100 grams and black bean has 91 calories
For an in-depth look at the nutrition comparison of chickpeas and black beans, click HERE to visit a great article from Souper Sage.
Directions
Step 1:
Make salad: In a large bowl, toss together chickpeas or beans, cucumber, bell pepper, red onion, olives, and feta. Season with salt and pepper.
Step 2:
Make vinaigrette: In a jar fitted with a lid, combine olive oil, vinegar, lemon juice, parsley, and red pepper flakes. Close the jar and shake until emulsified, then season with salt and pepper.
Step 3:
Dress salad with vinaigrette just before serving.
Ingredients
FOR THE SALAD
2 (15-oz.) can chickpeas or beans, drained and rinsed
1 medium cucumber, chopped
1 bell pepper, chopped
1/2 red onion, thinly sliced
1/2c. chopped kalamata olives
1/2c. crumbled feta
Kosher salt
Freshly ground black pepper
FOR THE LEMON-PARSLEY VINAIGRETTE
1/2c. extra-virgin olive oil
1/4c. white wine vinegar
1tbsp. lemon juice
1tbsp. freshly chopped parsley
1/4tsp. red pepper flakes
Kosher salt
Freshly ground black pepper
Resources;
Nutrition Facts
Souper Sage
https://www.soupersage.com/compare-nutrition/black-beans-vs-chickpeas#customize_portion
Recipe
Delish
https://www.delish.com/cooking/recipe-ideas/a19885314/mediterranean-chickpea-salad-recipe/
