Description
A refreshing and protein-packed Smashed Chickpea Salad featuring tangy feta, fresh herbs, and a creamy Greek yogurt dressing, perfect for a light lunch or side dish.
Ingredients
Scale
Main Ingredients
- 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 and 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 for texture.
- Add vegetables and cheese: Add the diced celery, red onion, cucumber, crumbled feta, fresh herbs, capers, and minced garlic to the bowl and toss gently to combine.
- Prepare dressing: In a small bowl, whisk together Greek yogurt, lemon juice, olive oil, dried oregano, kosher salt, and black pepper until smooth.
- Toss salad: Pour the dressing over the chickpea mixture and toss gently to coat all ingredients evenly without mushiness.
- Chill and serve: Cover the salad and refrigerate for 30 minutes to let flavors meld. Give it a gentle toss before serving chilled or at room temperature.
Notes
- For a vegan version, substitute Greek yogurt with dairy-free yogurt and omit feta or use vegan cheese.
- Use fresh herbs like dill and parsley for brightness; substituting with basil or cilantro can add different flavor profiles.
- Adjust salt and pepper according to taste, especially if feta and capers add saltiness.
- Can be served as a main course salad or as a side dish with grilled meats or pita bread.
- Leftovers keep well refrigerated for up to 2 days; stir before serving.
Nutrition
- Serving Size: 1 cup
- Calories: 180 kcal
- Sugar: 3 g
- Sodium: 320 mg
- Fat: 8 g
- Saturated Fat: 2.5 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 22 g
- Fiber: 6 g
- Protein: 8 g
- Cholesterol: 10 mg
