Mediterranean salad
Servings: 4 people
SALAD
- 1 can (15 oz) (240 g) chickpeas or 1½ cups cooked chickpeas
- 1 can (15 oz) (240 g) black beans or 1½ cups cooked beans
- 2 cups (300 g) cherry tomatoes halved
- 1½ cups (190 g) cucumber cut into small dice
- 1 cup (130 g) green bell pepper cut into small dice
- 4 (4) scallions thinly sliced
- 1 cup (25 g) flat-leaf parsley finely chopped
- ½ cup (70 g) kalamata olives pitted
- 4 oz (120 g) feta crumbled, or sun-dried tomatoes in oil
DRESSING
- 4 tbsp (4 tbsp) extra virgin olive oil
- 2 tbsp (2 tbsp) fresh lemon juice
- 2 tbsp (2 tbsp) apple cider vinegar
- 1 clove (1 clove) garlic grated
- ¼ tsp (¼ tsp) salt or more to taste
- ⅛ tsp (⅛ tsp) black pepper
- 1 tbsp (1 tbsp) sumac optional (substitute cumin or keep out)
- To a large bowl, add 1 can (15 oz) chickpeas and 1 can (15 oz) black beans, both drained and rinsed.Then add 2 cups cherry tomatoes (halved), 1½ cups cucumber (diced small), 1 cup green bell pepper (diced small), 4 scallions (thinly sliced), 1 cup flat-leaf parsley (finely chopped), ½ cup kalamata olives, and 4 oz feta (crumbled).
- In a small bowl, whisk 4 tbsp extra virgin olive oil, 2 tbsp fresh lemon juice, 2 tbsp apple cider vinegar, 1 tbsp sumac, 1 clove garlic (grated), ¼ tsp salt, and ⅛ tsp black pepper.
- Pour dressing over salad. Toss until well combined, then taste and adjust for salt. Ideally, set the salad aside for 15 to 20 minutes before serving it to allow the flavors to meld.
SUBSTITUTIONS
TIPS
STORAGE This salad keeps well for 2–3 days. Store in an airtight container and give it a quick toss before serving. If using leafy greens, keep those separate and add fresh before eating.
- Chickpeas & Black Beans → swap with lentils, white beans, couscous, farro, or barley
- Bell Pepper → use any color you have
- Cucumber → sub with zucchini or celery for crunch
- Scallions → swap with shallot, red onion, or chives
- Cherry Tomatoes → use grape, plum, or diced roma tomatoes
- Parsley → use flat-leaf; add mint, basil, or dill for variation; dried herbs work in a pinch
- Olives → Kalamata or Italian olives in oil; green olives or capers also work
- Feta → replace with sun-dried tomatoes in oil, marinated artichokes, non-dairy feta, toasted pine nuts, walnuts, or avocado chunks.
TIPS
- Don’t skimp on the fresh herbs! Parsley is classic, but mint or dill work beautifully too.
- Let the salad rest before serving—it helps the dressing soak in and the flavors meld.
- Love a bold dressing? 1.5X or 2X the dressing ingredients.
- Play with toppings: sumac onions, feta, and toasted pinenuts are all great—and even better together!
STORAGE This salad keeps well for 2–3 days. Store in an airtight container and give it a quick toss before serving. If using leafy greens, keep those separate and add fresh before eating.
