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The Perfect Weekday Lunch – A Simple Mediterranean Chickpea and Feta Salad

March 23, 2010 By Kristi Rimkus 14 Comments

I admit that last night’s turkey meatloaf bombed. I’m not sure what happened there, but while it was edible, it certainly wasn’t blog worthy. It’s a good thing this easy salad recipe worked out well!

I love chop and drop salads. No fussing with salad dressings, just drop everything in a bowl, and away you go.

Take care that your salad doesn’t get out of control, though. In the end, this salad ended up serving 8 people. I’ll be eating it for lunch the rest of the week!

Happy cooking!

Meditteranean Chickpea and Feta Salad

Meditteranean Chickpea and Feta Salad

Serves 8

The Perfect Weekday Lunch – A Simple Mediterranean Chickpea and Feta Salad
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Ingredients

  • 1 can garbanzo beans, drained
  • 1 cup tomatoes, chopped
  • 1 cup green bell pepper, chopped
  • 1 cup red bell (capsicum) peppers, chopped
  • ½ cup red onion, finely chopped
  • 1 cup spanish olives, sliced
  • 1 cup low fat feta, crumbled
  • ½ large lemon, juiced
  • 1 ½ tablespoons olive oil
  • 2 cloves garlic, minced
  • 2 tablespoons fresh oregano, minced
  • 1 tsp fresh thyme, minced
  • 1 pinch salt

Instructions

  1. Combine ingredients in a large bowl, and then refrigerate for 30 minutes prior to serving.
7.8.1.2
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http://motherrimmy.com/simple-mediterranean-chickpea-and-feta-salad/

What’s good for me in this dish?

Garbanzo beans contain molydbenum, manganese, folate and fiber. Fiber lowers cholesterol, and is great for digestive health. It also helps regulate blood sugar. It also contains the trace mineral, molybdenum. Molybdemun is a component of the enzyme sulfite oxidase, which helps us detoxify sulfites added to prepared foods.

Tomatoes provide a great source of vitamins C, A and K, not to mention the antioxidant and cancer preventing benefits of Lycopene.  Tomatoes support colon and prostate health, and are a good source of potassium, niacin, vitamin B6, and folate to support a healthy heart.

Amount Per Serving
Calories: 161
Total Fat: 6.92g
Cholesterol: 16mg
Sodium: 432mg
Total Carbs: 18.86g
Dietary Fiber: 4.06g
Sugars: 2.69g
Protein: 6.39g

Weight Watchers Points 4

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Mediterranean Chickpea and Feta Salad on Foodista

Lemony Mediterranean Chickpea and Feta Salad

Filed Under: 300 Calories or Less, Healthy Recipes, Healthy Salads, Light Up Your Spring, Recipes by Calories, Summer Salads

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Reader Interactions

Comments

  1. redkathy says

    March 23, 2010 at 8:18 am

    I love this salad! Chop and drop, what a creative description. I am a big fan of these style salads. .-= redkathy´s last blog ..Brownies and more brownies, we love brownies! =-.
    Reply
    • krimkus says

      March 23, 2010 at 7:54 pm

      The simpler the better, as far as I'm concerned. :)
      Reply
  2. Christine @ Fresh Local and Best says

    March 23, 2010 at 9:09 am

    This looks like an excellent refreshing salad. I'm always looking for new ways to incorporate beans, and this looks good.
    Reply
  3. Roti n Rice says

    March 23, 2010 at 1:59 pm

    I love garbanzo beans.....I always have them in my pantry and eat them as a snack :) Yes, feta is good with them.....delicious salad! I am thinking salad a lot these days. .-= Roti n Rice´s last blog ..Sweet Potato and Sticky Rice Cakes =-.
    Reply
  4. Roti n Rice says

    March 23, 2010 at 2:01 pm

    BTW, I like your new banner :) .-= Roti n Rice´s last blog ..Sweet Potato and Sticky Rice Cakes =-.
    Reply
    • krimkus says

      March 23, 2010 at 7:58 pm

      Thank you. It was time for an update. :)
      Reply
  5. Lea Ann says

    March 23, 2010 at 3:04 pm

    Like the new heading! Alot. I've been out of town, so just catching up on some reading. This salad looks fabulous. I'm really a chick pea fan. Thanks for the recipe.
    Reply
    • krimkus says

      March 23, 2010 at 7:59 pm

      Thanks. Beans are such a nutrition star, I try to add them to dishes when I can.
      Reply
  6. DailyChef says

    March 23, 2010 at 5:35 pm

    I wouldn't mind eating this for 8 days in a row. Looks really delicious. I might chop in some yellow and red peppers as well, just to add even more color. .-= DailyChef´s last blog ..Pesto Baked White Fish with Rotini =-.
    Reply
    • krimkus says

      March 23, 2010 at 8:01 pm

      Great idea. It's one of those dishes you could add anything to. Chopped avocado would have been good too. Add a creamy texture.
      Reply
  7. Cheryl says

    March 23, 2010 at 6:47 pm

    salad looks great! which turkey meatloaf recipe did you use? i use martha stewart's for mini meatloaves and it's great - give it a try:) .-= Cheryl´s last blog ..Gastroenteritis is not fun! =-.
    Reply
    • krimkus says

      March 23, 2010 at 8:02 pm

      I was being creative and used my own. The flavor was good, but the texture - not so much. It needed bread crumbs to bind it together. I'll check out Martha's recipe! Thanks!
      Reply
  8. Viviane, Taste-Buds says

    March 23, 2010 at 11:59 pm

    This salad reminds me of the chickpeas one we have here in Lebanon with a side of veggies. The Feta cheese is a twist for me but worth the try! .-= Viviane, Taste-Buds´s last blog ..Butter Chicken Extravaganza =-.
    Reply
    • krimkus says

      March 24, 2010 at 6:25 am

      I love feta. It has such a tangy bite, and it's a bit lighter in calories. I can buy a lighter feta at the store, and the taste is strong enough that It doesn't take a lot to get big flavor.
      Reply

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