you're making mealtime meaningful.
When the temperature starts to rise salads and cold foods become much more appealing than in the winter months. It’s the perfect timing because all the fresh veggies from the garden start ripening around this time as well. And, there’s nothing fresher than a Mediterranean salad. This recipe also features a good amount of protein thanks to garbanzo beans- or chickpeas as they are also known- for a filling lunch main or hearty side dish for dinner.
This dish couldn’t be easier to make. There are 2 basic steps to this salad: chopping the vegetables and making the dressing. Let’s start with the latter.
Unlike some more plain dressings, this one has plenty of flavor from mint and just a pinch of red chili flakes. You can leave the chili out if you’re sensitive to heat, but I have found that this recipe really does benefit from just a little kick of chili.
Whisk together olive oil, lemon juice, mint, salt, pepper, and red pepper flakes until an emulsion forms. In a larger bowl combine the garbanzo beans, tomatoes, cucumbers, onion, dill, oregano, parsley, and sesame seeds.
The sesame flavor here isn’t strong but it does add a little bit more oomph to the recipe. However, if you don’t have any on hand then this dish is still very delicious without it.
Toss the vegetable and chickpea mixture with the dressing, then fold in feta cheese. Serve this refreshing salad with pitas, pita chips, or a baguette or other bread. This would be the perfect summertime lunch, but this fresh and healthy salad would also be a great side dish for dinnertime.
You can leave out the feta cheese for a vegan option as well, making this a great recipe to bring to potlucks and picnics. We love this Mediterranean summer salad because it’s so fresh and easy to make. Plus, it makes a great change of pace from caesar or chef’s salads since the flavors of mint, chili, and dill really liven up the beans and veggies in a unique way. You have to try this one!
Mediterranean Summer Salad
Yield(s): Serves 4-6
20m prep time
Allergens: Milk
Diet: Vegetarian
you're making mealtime meaningful.
For the salad:
- 2 15-oz cans garbanzo beans, drained and rinsed
- 2 tomatoes, roughly chopped
- 2 cucumbers, diced
- 1 bell pepper, diced
- 1/2 red onion, roughly chopped
- 2 Tbsp fresh dill, finely chopped
- 1/2 tsp dried oregano
- 2 Tbsp fresh parsley, finely chopped
- 1 tsp sesame seeds
- 3/4 cup feta cheese, crumbled
For the dressing:
- 1/4 cup olive oil
- 2 tsp lemon juice
- 1/2 tsp dried mint
- 1/2 tsp salt
- 1/4 tsp black pepper
- pinch red pepper flakes
Preparation
- Whisk together olive oil, lemon juice, mint, salt, pepper, and red pepper flakes until emulsion forms.
- In a medium bowl combine garbanzo beans, tomatoes, cucumbers, onion, dill, oregano, parsley, and sesame seeds. Fold in crumbled feta cheese. Serve alongside heated pitas or with a sliced baguette.
Recipe adapted from She Likes Food.