why make this recipe
The Delicious Trader Joe’s Mediterranean Chickpea Salad Bowls are a refreshing and healthy option for any meal. These bowls are packed with protein from the chickpeas and filled with vibrant vegetables. The combination of flavors, including briny olives and creamy feta, makes each bite enjoyable. This recipe is perfect for lunch, dinner, or as a side dish for gatherings, making it a versatile addition to your meal prep rotation.
how to make Delicious Trader Joe’s Mediterranean Chickpea Salad Bowls
Ingredients :
- 2 cans of Trader Joe’s Organic Chickpeas (Garbanzo Beans), drained and rinsed
- 2 Persian cucumbers, diced (or 1 English cucumber, peeled and seeded)
- 1 cup of sweet cherry or grape tomatoes, halved
- 1/2 red onion, finely diced
- 1 red or yellow bell pepper, diced
- 1/2 cup Kalamata olives, halved
- 1/2 cup fresh parsley, chopped
- 1/2 cup crumbled feta cheese (or dairy-free alternative)
- Juice of 1 lemon, freshly squeezed
- 1/4 cup extra virgin olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper, to taste
- Mixed greens (for serving), such as Trader Joe’s Organic Mediterranean Salad Kit or spring mix
Directions :
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Prepare the Chickpeas: First things first, drain and thoroughly rinse your canned chickpeas under cold water. Once rinsed, pat them dry with a paper towel and transfer the dried chickpeas to a large mixing bowl.
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Chop the Veggies: Dice the cucumber, tomatoes, red onion, and bell pepper into small, bite-sized pieces. Halve the Kalamata olives and finely chop the fresh parsley. Add all of these chopped vegetables and herbs into the bowl with the chickpeas.
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Make the Dressing: In a small separate bowl or a jar with a lid, whisk together the fresh lemon juice, extra virgin olive oil, minced garlic, dried oregano, salt, and freshly ground black pepper. Whisk vigorously until the dressing is well combined and emulsified.
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Combine and Season the Salad: Pour the dressing over the chickpea and vegetable mixture. Toss everything gently until all the ingredients are evenly coated. Gently fold in the crumbled feta cheese.
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Assemble Your Bowls: To serve, divide your mixed greens among your serving bowls. Spoon a hearty portion of the Mediterranean chickpea salad over the top of the greens in each bowl.
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Serve Immediately: These bowls are best enjoyed fresh, allowing you to savor the crispness of the vegetables and the vibrant dressing.
how to serve Delicious Trader Joe’s Mediterranean Chickpea Salad Bowls
You can serve these chickpea salad bowls as a light lunch or dinner. They are also great as a side dish for grilled meats. To enhance the meal, serve with pita bread or a side of tzatziki sauce.
how to store Delicious Trader Joe’s Mediterranean Chickpea Salad Bowls
If you have leftovers, store the salad in an airtight container in the refrigerator. It will stay fresh for up to 2-3 days. The flavors may meld even more as it sits, but the vegetables may lose some crunch.
tips to make Delicious Trader Joe’s Mediterranean Chickpea Salad Bowls
- Make sure to rinse your chickpeas well to remove excess sodium from the can.
- Feel free to add other vegetables like carrots or artichoke hearts for extra flavor.
- For a vegan option, skip the feta cheese or use a dairy-free alternative.
variation (if any)
You can easily customize this recipe by adding other ingredients. Try adding diced avocado for creaminess, or include quinoa for extra protein and texture. You can also use different types of olives or cheeses based on your preference.
FAQs
1. Can I use dried chickpeas instead of canned?
Yes, you can use dried chickpeas. Just soak and cook them according to package instructions before using them in the salad.
2. How do I make this salad gluten-free?
All the ingredients listed are naturally gluten-free, so it’s safe to enjoy.
3. Can I make this salad ahead of time?
Yes, you can prepare the salad ahead of time, but it’s best to add the dressing just before serving to keep the greens fresh and crisp.
Delicious Trader Joe’s Mediterranean Chickpea Salad Bowls
- Total Time: 15 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
A refreshing chickpea salad bowl packed with protein and vibrant vegetables, perfect for any meal.
Ingredients
- 2 cans of Trader Joe’s Organic Chickpeas (Garbanzo Beans), drained and rinsed
- 2 Persian cucumbers, diced (or 1 English cucumber, peeled and seeded)
- 1 cup of sweet cherry or grape tomatoes, halved
- 1/2 red onion, finely diced
- 1 red or yellow bell pepper, diced
- 1/2 cup Kalamata olives, halved
- 1/2 cup fresh parsley, chopped
- 1/2 cup crumbled feta cheese (or dairy-free alternative)
- Juice of 1 lemon, freshly squeezed
- 1/4 cup extra virgin olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper, to taste
- Mixed greens (for serving), such as Trader Joe’s Organic Mediterranean Salad Kit or spring mix
Instructions
- Prepare the chickpeas: Drain and thoroughly rinse your canned chickpeas under cold water. Pat them dry with a paper towel and transfer them to a large mixing bowl.
- Chop the veggies: Dice the cucumber, tomatoes, red onion, and bell pepper into small, bite-sized pieces. Halve the Kalamata olives and finely chop the fresh parsley. Add all chopped vegetables and herbs to the bowl with chickpeas.
- Make the dressing: In a small bowl or jar, whisk together fresh lemon juice, extra virgin olive oil, minced garlic, dried oregano, salt, and black pepper. Whisk until emulsified.
- Combine and season the salad: Pour the dressing over the chickpea mixture and toss gently until all ingredients are coated. Fold in the crumbled feta cheese.
- Assemble your bowls: Divide mixed greens among serving bowls and spoon a portion of the salad over the greens.
- Serve immediately: Enjoy fresh to savor the crispness of the vegetables.
Notes
Serve these bowls as a light meal or side dish, paired with pita bread or tzatziki sauce.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 4g
- Sodium: 300mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 10mg
