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Mediterranean cuisine has gained immense popularity over the years, renowned not just for its vibrant flavors but also for its health benefits. Rooted in the agricultural bounty of countries bordering the Mediterranean Sea, this culinary tradition emphasizes the use of fresh, seasonal ingredients, healthy fats, and a variety of herbs and spices. The Mediterranean diet has been linked to numerous health benefits, including reduced risk of chronic diseases, improved heart health, and enhanced longevity.

Mediterranean Chickpea Salad Bowls

Discover the delightful world of Mediterranean cuisine with these Vibrant Chickpea Salad Bowls, a perfect blend of flavor and nutrition. Packed with hearty chickpeas, fresh vegetables like cherry tomatoes and cucumbers, and topped with olives and feta cheese, this salad is a feast for both the eyes and the palate. Easy to prepare and customizable, it’s ideal for any meal—be it lunch, dinner, or gatherings. Dive into this healthy culinary experience that supports your well-being. Enjoy a refreshing, colorful dish that keeps you energized and satisfied!
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Ingredients
  

1 can (15 oz) chickpeas, drained and rinsed

1 cup cherry tomatoes, halved

1 cucumber, diced

1 bell pepper (choose red, yellow, or orange), diced

1 small red onion, finely chopped

1/2 cup Kalamata olives, pitted and sliced

1/2 cup feta cheese, crumbled

1/4 cup fresh parsley, chopped

1/4 cup fresh mint, chopped

1/4 cup extra virgin olive oil

2 tablespoons red wine vinegar

1 teaspoon Dijon mustard

1 clove garlic, minced

Salt and pepper to taste

Optional: 1 avocado, sliced

Optional: Pita bread or crackers for serving

Instructions
 

Prepare the Chickpeas: In a large mixing bowl, add the drained and rinsed chickpeas. With a fork, gently mash about half of the chickpeas to create a creamy texture, while leaving the other half whole for crunch.

    Mix in Fresh Vegetables: To the bowl of mashed and whole chickpeas, add the halved cherry tomatoes, diced cucumber, diced bell pepper, and finely chopped red onion. Stir everything together until well combined.

      Incorporate Olives and Feta: Carefully fold in the sliced Kalamata olives and crumbled feta cheese, being gentle to maintain the feta’s texture and not break it down too much.

        Make the Dressing: In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, along with a pinch of salt and pepper. Taste the dressing and adjust seasoning as needed.

          Combine Everything: Drizzle the dressing over the salad mixture and toss gently to coat all ingredients evenly. Add the chopped parsley and mint, folding them in just before serving to preserve their fresh flavor.

            Serve: If desired, lay sliced avocado on top of the salad or serve it on the side for an extra creamy addition. Present the salad in bowls, either alone or accompanied by warm pita bread or crunchy crackers for added delight.

              Enjoy: Savor your nutritious and colorful Mediterranean Chickpea Salad Bowls as a refreshing light lunch, dinner, or as a vibrant side dish at your next gathering!

                Prep Time, Total Time, Servings: 15 minutes | 15 minutes | 4 servings