Mediterranean Chickpea, Cranberry & Feta Salad

Ingredients

Salad

• 2 cans (15 oz / 425 g each) chickpeas, drained and rinsed

• ¾ cup dried cranberries

• ½ medium red onion, thinly sliced

• ¾ cup crumbled feta cheese

• ½ cup fresh parsley, finely chopped

• ¼ cup fresh mint, chopped — optional

• ½ cup cucumber, diced — optional

• ¼ cup toasted walnuts or almonds — optional

• 2 tbsp pumpkin seeds — optional

Dressing

• ¼ cup extra-virgin olive oil

• 2 tbsp fresh lemon juice

• 1 tbsp red wine vinegar

• 1 tsp honey or maple syrup

• 1 small garlic clove, finely minced

• ½ tsp dried oregano

• ½ tsp salt

• ¼ tsp black pepper

Instructions

1. Prepare chickpeas: Drain and rinse thoroughly. Pat them dry with paper towels so the dressing doesn’t become watery.

2. Make dressing: Whisk olive oil, lemon juice, vinegar, honey, garlic, oregano, salt, and pepper until emulsified.

3. Combine: Add chickpeas, cranberries, red onion, parsley, and mint to a large bowl.

4. Dress: Pour the dressing over the mixture and gently toss.

5. Add feta: Fold in the feta carefully so it stays in noticeable pieces.

6. Add nuts/seeds: If using walnuts, almonds, or pumpkin seeds, add them just before serving for maximum crunch.

7. Rest: Refrigerate for 15–30 minutes before serving. Toss once more and adjust salt, lemon, or pepper to taste.

Nutrition — approximate

Per serving, assuming 6 servings and no optional nuts:

• Calories: ~330 kcal

• Protein: ~12 g

• Carbohydrates: ~45 g

• Fiber: ~10 g

• Fat: ~13 g

• Sugar: ~13 g

• Sodium: ~450–550 mg

Values vary depending on the feta, cranberries, chickpea brand, and dressing quantities.

Nut information

The basic recipe does not contain tree nuts. However, walnuts and almonds are optional.

If preparing this for someone with a nut allergy:

• Leave out walnuts/almonds.

• Pumpkin or sunflower seeds can provide crunch, but only if seeds are safe for the person.

• Check packaged dried cranberries and feta for allergen/cross-contact statements.

• Don’t assume a restaurant or packaged ingredient is nut-free simply because nuts aren’t listed in the recipe.

Easy nut-free version: chickpeas + cranberries + feta + red onion + parsley + lemon-