Description
1 can (15 oz) chickpeas, drained and rinsed
2 cups fresh arugula
1/2 cup crumbled feta cheese
1/4 cup red onion, thinly sliced
1/4 cup cucumber, diced
1/4 cup cherry tomatoes, halved
2 tablespoons fresh dill, chopped
1 tablespoon olive oil
1 teaspoon lemon zest
Salt and black pepper, to taste
For the Greek Yogurt Dressing
1/2 cup Greek yogurt
1 tablespoon lemon juice
1 clove garlic, minced
1 teaspoon Dijon mustard
1 teaspoon honey
Salt and black pepper, to taste
Directions
In a small bowl, whisk together Greek yogurt, lemon juice, garlic, Dijon mustard, honey, salt, and black pepper. Set aside.
In a large mixing bowl, combine chickpeas, arugula, feta cheese, red onion, cucumber, cherry tomatoes, and dill.
Drizzle with olive oil and sprinkle with lemon zest, salt, and black pepper. Toss gently.
Pour the Greek yogurt dressing over the salad and mix until well coated.
Serve immediately or chill for 15 minutes to let flavors meld.
Prep Time: 10 minutes, Cooking Time: 0 minutes, Total Time: 10 minutes, Kcal: 290 per serving, Servings: 4
Step-by-Step Guide
1. Prepare the Dressing: In a small bowl, add 1/2 cup Greek yogurt, 1 tablespoon lemon juice, 1 minced garlic clove, 1 teaspoon Dijon mustard, and 1 teaspoon honey. Whisk vigorously until the mixture is completely smooth and creamy. Season with salt and black pepper to taste. Set aside.
2. Combine Dry Ingredients: In a large salad bowl, add the drained and rinsed chickpeas, fresh arugula, crumbled feta, thinly sliced red onion, diced cucumber, halved cherry tomatoes, and chopped fresh dill.
3. Initial Seasoning: Drizzle the olive oil over the salad ingredients. Add the lemon zest, plus a pinch of salt and black pepper. Using clean hands or salad tongs, toss the salad gently to coat everything lightly in the oil and zest.
4. Add Dressing & Final Toss: Pour the prepared Greek yogurt dressing over the salad. Toss again, more thoroughly this time, until all components are evenly and well-coated with the creamy dressing.
5. Serve or Rest: For the best flavor, let the salad chill in the refrigerator for about 15 minutes before serving to allow the flavors to meld. Alternatively, serve immediately for a crisper texture.
Serving Suggestions
This versatile chickpea salad can be enjoyed in several ways. Serve it as a light, standalone lunch. It pairs perfectly with grilled chicken, fish, or lamb for a more substantial dinner. For a portable meal, pack it into a whole-wheat pita pocket or wrap. You can also use it as a vibrant, protein-packed topping for a bed of quinoa or farro.
How-to Summary
Quickly whisk together a creamy Greek yogurt dressing with lemon, garlic, mustard, and honey. In a large bowl, combine chickpeas, arugula, feta, and fresh vegetables. Season with olive oil, lemon zest, salt, and pepper. Toss, add the dressing, mix thoroughly, and serve after a brief chill for optimal flavor.
Frequently Asked Questions
Can I make this salad ahead of time? Yes, but for best texture, store the dressing separately and combine with the salad components just before serving to prevent the arugula from wilting.
What can I use instead of feta cheese? Goat cheese or dairy-free alternatives like vegan feta or nutritional yeast work well for a different flavor profile or dietary need.
How can I make this recipe vegan? Omit the feta and use a plant-based yogurt and maple syrup instead of honey in the dressing.
Is canned chickpeas okay, or should I use dried? Canned chickpeas are perfect for convenience. Just ensure you drain and rinse them thoroughly to remove excess sodium and the liquid that can cause bloating.
Can I add more protein? Absolutely. Grilled shrimp, shredded rotisserie chicken, or hard-boiled eggs are excellent additions to boost the protein content.
Common Mistakes to Avoid
Avoid forgetting to rinse the canned chickpeas, as the starchy liquid can muddy the dressing’s flavor. Do not overdress the salad; add dressing gradually to prevent a soggy result. Using wilted arugula will compromise the salad’s fresh texture. Finally, do not skip the chilling step if time allows, as it significantly improves the melding of flavors.
Conclusion
This Chickpea and Arugula Salad with Greek Yogurt Dressing is a testament to how simple ingredients can create a remarkably flavorful and satisfying meal. It’s quick, nutritious, and endlessly adaptable to your taste preferences and dietary requirements. By following the detailed steps and tips provided, you can effortlessly prepare a vibrant dish that is sure to become a regular in your healthy eating rotation.
