Mediterranean Chickpea Salad Cups Recipe

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The Mediterranean Chickpea Salad Cups have quickly become a favorite in my household. The vibrant flavors and fresh ingredients make it a perfect dish for any occasion, whether it’s a family dinner or a casual get-together with friends. My family absolutely adored the mix of textures and tastes, from the creamy chickpeas to the crisp cucumbers and tangy feta cheese. It was a hit at our last gathering, with everyone asking for the recipe!

Ingredients

The beauty of this recipe lies in its simplicity and the quality of its ingredients. Here’s what you’ll need to create these delightful salad cups:

  • 2 cups of cooked chickpeas (or one 15-ounce can, drained and rinsed)
  • 1 cup of cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 red onion, finely chopped
  • 1/2 cup of crumbled feta cheese
  • 1/4 cup of chopped fresh parsley
  • 1/4 cup of extra virgin olive oil
  • 2 tablespoons of lemon juice
  • 1 teaspoon of dried oregano
  • Salt and pepper to taste
  • 8 large lettuce leaves (such as romaine or butter lettuce) for serving

Instructions

Creating these Mediterranean Chickpea Salad Cups is a straightforward process that doesn’t require advanced culinary skills. Follow these simple steps:

  1. In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, feta cheese, and fresh parsley.
  2. In a small bowl, whisk together the olive oil, lemon juice, dried oregano, and a pinch of salt and pepper.
  3. Pour the dressing over the salad and gently toss to combine, ensuring all ingredients are well coated with the dressing.
  4. Adjust the seasoning with additional salt and pepper if necessary.
  5. Place the lettuce leaves on a serving platter and spoon the chickpea salad evenly into each leaf, creating individual cups.
  6. Serve immediately or refrigerate for up to an hour to allow the flavors to meld.

Nutrition Facts

This recipe yields approximately 8 servings, with each serving containing around 200 calories. It’s a healthy, nutrient-dense option that’s perfect for those looking to maintain a balanced diet.

Preparation Time

The Mediterranean Chickpea Salad Cups are not only delicious but also quick to prepare. The entire process, from gathering ingredients to serving, takes about 20 minutes. This makes it a wonderful choice for busy weeknights or last-minute gatherings.

How to Serve

These salad cups can be served in a variety of ways to suit your occasion:

  • As an appetizer for a Mediterranean-themed dinner party.
  • As a light lunch, paired with a crusty loaf of bread.
  • As a side dish alongside grilled fish or chicken.
  • As a refreshing snack on a hot summer day.
  • As a colorful addition to a potluck or picnic spread.

Additional Tips

To ensure your Mediterranean Chickpea Salad Cups are a success, consider these additional tips:

  • Use fresh ingredients: Freshly picked vegetables and herbs will enhance the flavor of the salad.
  • Customize the salad: Feel free to add olives, bell peppers, or even avocado for extra flavor and texture.
  • Make it vegan: Simply omit the feta cheese or replace it with a plant-based alternative.
  • Prepare in advance: The salad can be made a few hours ahead of time and stored in the fridge, but assemble the cups just before serving to keep the lettuce crisp.
  • Experiment with herbs: Try adding fresh mint or dill for a different taste profile.

FAQ Section

Here are some frequently asked questions about the Mediterranean Chickpea Salad Cups:

Q: Can I use canned chickpeas?

A: Yes, canned chickpeas work perfectly in this recipe. Just make sure to drain and rinse them well before use.

Q: How long can the salad be stored?

A: The salad can be stored in the refrigerator for up to 2 days. However, it’s best to assemble the lettuce cups just before serving to prevent them from becoming soggy.

Q: Can I add other ingredients to the salad?

A: Absolutely! Feel free to customize the salad with your favorite ingredients such as olives, bell peppers, or even grilled chicken for added protein.

Q: Is this recipe gluten-free?

A: Yes, this recipe is naturally gluten-free as long as all your ingredients, such as feta cheese, are certified gluten-free.

Q: What can I use instead of lettuce cups?

A: If you prefer, you can serve the salad on a bed of arugula or spinach, or even in pita bread for a more substantial meal.