Experience the Mediterranean: The Ultimate Chopped Salad with Feta, Chickpeas, and Zesty Sumac Dressing

Embark on a culinary journey to the sun-drenched shores of the Mediterranean with this incredibly fresh and vibrant Mediterranean Chopped Salad with Feta. This isn’t just any salad; it’s a celebration of bold flavors and crisp textures, combining the best of Middle Eastern, Mediterranean, and Greek cuisines into one delectable bowl. At its heart are the bright, aromatic notes of fresh mint, parsley, and dill, which lend an invigorating herbal essence to every bite. The secret weapon? A perfectly balanced, lemony Sumac dressing that bursts with a tangy, earthy zest, tying all the components together beautifully. And for an unexpected yet delightful twist, we introduce the unique Italian black garbanzo beans, adding an intriguing nutty and earthy dimension. For the grand finale, a generous sprinkle of Za’atar spice completes this gorgeously arranged, deeply satisfying salad, making it not just a meal, but an experience.

Savoring the Flavors of the Mediterranean Diet

The Mediterranean region, encompassing diverse coastal countries and stretching eastward towards the Middle East, is a true melting pot of culinary traditions and vibrant flavors. This area is renowned not only for its breathtaking landscapes but also for a diet celebrated globally for its health benefits and delicious simplicity. Central to many of these regional cuisines is the humble yet versatile legume, commonly known as the garbanzo bean or chickpea. While not every country in this vast region features chickpeas as a staple, their presence is significant, offering a protein-rich and satisfying component to countless dishes.

Our Mediterranean Chopped Salad embraces these regional influences by featuring a symphony of fresh vegetables, aromatic herbs, and the distinct richness of Feta cheese. The addition of a zesty Sumac dressing further anchors the salad in authentic Middle Eastern and Mediterranean traditions, promising an explosion of flavors that are both familiar and exciting. This salad is more than just a dish; it’s an invitation to explore the healthy, flavorful principles of the Mediterranean diet, right in your own kitchen.

Discovering Garbanzo Beans and Chickpea Varieties

Did you know that the chickpea, also widely known as the garbanzo bean (garbanzo being primarily used in Latin and Spanish-speaking countries, while chickpea is the English derivative), is one of the most consumed legumes worldwide? This “wonder bean” truly lives up to its name, offering incredible versatility and a powerhouse of nutrition.

While most of us are familiar with the larger, beige Kabuli variety, prized for its creamy texture and mild taste, there’s a whole world of chickpeas waiting to be explored. The original article highlights the Italian black garbanzo beans, or Ceci Neri. Translating to ‘black chickpea,’ these unique beans are typically smaller and firmer than their beige counterparts, boasting a nuttier and earthier flavor profile. For this recipe, I sourced these delightful beans from Rancho Gordo, a fantastic purveyor known for heirloom beans, where I also find Pinquito Beans for my Santa Maria Style Pinquito bean recipe. These Ceci Neri act as a flavorful accent in our vegetable-forward Mediterranean Chopped Salad, adding depth without overpowering the fresh ingredients. However, don’t fret if you can’t find them; regular canned garbanzo beans will yield a wonderfully delicious result too!

Beyond Kabuli and Ceci Neri, the chickpea family includes the dark, reddish-hued Kala Chana, a popular choice in Indian cuisine, as well as green, red, and brown varieties. Each type offers a slightly different texture and flavor, inviting endless culinary experimentation. Chickpeas are closely related to other legumes like soybeans, snap peas, and peanuts, and their adaptability is truly remarkable. From crispy roasted snacks and hearty stews to creamy hummus, refreshing salads, and savory falafel, chickpeas prove to be an indispensable ingredient in global cuisine. Nutritionally, they are champions: a mere half-cup serving provides approximately 143 calories, just over 1 gram of fat, a substantial 6 grams of protein, and 5 grams of dietary fiber, making them an excellent choice for a healthy, plant-based diet.

Mastering the Art of Cooking Dry Chickpeas

While canned chickpeas offer convenience, cooking them from dry beans truly elevates their flavor and texture, making them a worthwhile endeavor if you have the time. The difference in freshness and tenderness is remarkable. From just 1 pound of dry garbanzo beans, you can expect to yield approximately 5.5 cups of cooked beans. For easier management, I often cook 8 ounces at a time, which results in about 2.5 cups cooked – a perfect quantity for this Mediterranean Chopped Salad recipe and some extra for other uses.

Here’s how to cook them to perfection:

1. **Sorting and Rinsing:** Begin by carefully sorting through the dry beans to remove any small stones or debris. Once sorted, rinse them thoroughly under cold running water to eliminate any dirt.
2. **Soaking:** Place the cleaned beans in a large bowl and cover them with plenty of water, ensuring the water level is about 1 inch above the beans. Soaking them overnight is the easiest method and allows for optimal hydration.
3. **Stovetop Cooking:** The next morning, drain and rinse the soaked beans. Transfer them to a large pot and add double the amount of water to beans (e.g., for 2.5 cups of soaked beans, add 5 cups of water). For added flavor, I recommend including a bay leaf, two whole garlic cloves, and a small wedge of white onion. Bring the water to a full boil over medium heat, then reduce the heat to a constant, gentle simmer. Chickpeas typically take about 1.5 to 2 hours, or sometimes a bit longer, to cook to tenderness. Start checking for doneness at the 1.5-hour mark by carefully spooning out a bean, allowing it to cool, and tasting it.
4. **Monitoring Water Levels & Seasoning:** Check the pot every 45 minutes or so to ensure the water hasn’t completely evaporated. Add extra hot water if needed, and bring it back to a gentle boil. Crucially, add salt to taste only during the last 20 minutes of cooking. Adding salt too early can toughen the bean skins.
5. **Finishing:** Once the chickpeas are perfectly tender, drain them thoroughly, discarding the bay leaf, garlic, and onion. Allow them to cool completely before incorporating them into your Mediterranean Chopped Salad with Feta, or any other dish you choose. Their fresh, earthy flavor will shine through!

Effortless Chickpea Cooking in the Slow Cooker

For a hands-off approach to perfectly cooked chickpeas, the slow cooker is an excellent choice. This method is incredibly convenient and yields beautifully tender beans with minimal effort, making meal prep a breeze for your Mediterranean Chopped Salad.

Here’s how I use my slow cooker:

1. **Preparation:** Place 8 ounces of cleaned, rinsed dry garbanzo beans into your slow cooker.
2. **Liquid and Aromatics:** Add 4 cups of water, along with a bay leaf, two whole garlic cloves, and a wedge of onion, just as you would for stovetop cooking. These aromatics infuse the beans with subtle flavor during the long cooking process.
3. **Slow Cooking:** Set your slow cooker to the low setting and cook for 6 to 8 hours. The longer, slower cooking time helps the beans become wonderfully creamy and tender.
4. **Checking and Seasoning:** Begin checking the beans for tenderness at the 6-hour mark. If they’re not as soft as you’d like, allow them to cook for another 1 to 2 hours. Remember to add salt only in the last hour of cooking to prevent toughening the skins.
5. **Final Steps:** Once cooked to your desired tenderness, turn off the slow cooker. Allow the beans to cool completely before rinsing them, draining them well, and removing the bay leaf, garlic, and onion. Your slow-cooked chickpeas are now ready to be the star ingredient in your Mediterranean Chopped Salad or any other recipe!

The Vibrant Ensemble: What’s in Our Mediterranean Chopped Salad?

This Mediterranean Chopped Salad with Feta is a delightful medley of colors, textures, and flavors, meticulously combined to create a truly refreshing and satisfying dish. Each ingredient is thoughtfully chosen for its contribution to the overall experience:

• **Persian Cucumbers:** Known for their minimal seeds and crisp texture, diced Persian cucumbers provide a refreshing crunch and cool contrast.
• **Ripe Tomatoes:** Halved baby tomatoes burst with natural sweetness and juiciness, adding a vital layer of fresh flavor and vibrant color.
• **Red Bell Pepper:** Diced red bell pepper brings a subtle sweetness and a beautiful pop of color, along with a satisfying crispness.
• **Scallions (Green Onions):** Thinly sliced scallions offer a mild, oniony zest that brightens the salad without being overpowering.
• **Black Garbanzo Beans (or regular chickpeas):** These provide an earthy, nutty base, adding substance, protein, and a unique texture.
• **Fresh Herbs:** A generous mix of chopped parsley, dill, and mint forms the aromatic backbone of this salad, infusing it with invigorating, authentic Mediterranean flavors.
• **Lemon Zest:** The bright, essential oils from lemon zest elevate all the other flavors, adding a fragrant, citrusy note that’s distinct from just lemon juice.
• **Briny Feta Cheese:** Crumbled Feta cheese is indispensable, contributing a creamy, salty tang that is quintessential to Mediterranean salads.

But what truly elevates this chopped salad to “game-changer” status is its incredible **Sumac Dressing**. This zesty concoction is built on a base of freshly squeezed lemon juice and rich extra virgin olive oil, then infused with finely minced garlic, warm ground cumin, a hint of spicy cayenne, aromatic ground sumac, and seasoned perfectly with kosher salt and black pepper. The result is a dressing that perfectly complements the fresh vegetables and creamy Feta, making this a veg-heavy, carb-light, and deeply flavorful dish. It’s truly perfect as a standalone entree or a bright, invigorating side dish.

Unveiling the Magic of Sumac

If you’re encountering Sumac as an ingredient for the first time, prepare to be delighted! Sumac is a vibrant, crimson-colored spice derived from the berries of the sumac plant. This distinctive spice holds a revered place in Middle Eastern cuisine, where it’s used much like we use pepper – as a versatile condiment and seasoning. Its most notable characteristic is its bright, lemony, and slightly tangy flavor, which adds an incredible zing to dishes without the tartness of actual lemon juice.

Beyond its use in our incredible dressing, sumac is delightful sprinkled over roasted vegetables, grilled meats, or even eggs. It’s a fantastic ingredient for marinades, lending a unique acidity and depth of flavor. One of my absolute favorite ways to enjoy sumac is generously dusted over creamy hummus, where its color and flavor truly pop. Once you experience the bright, earthy, and citrusy notes of sumac, you’ll find yourself reaching for this captivating spice time and time again.

Creative Ways to Serve Your Mediterranean Chopped Salad with Feta

The beauty of this bright and flavorful Mediterranean Chopped Salad with Feta lies in its incredible versatility. While it’s utterly delicious on its own, there are countless ways to serve and enjoy it, making it adaptable for any meal or occasion.

For a truly authentic Mediterranean experience, I find the best way to enjoy this salad is alongside a generous scoop of creamy hummus and some warm, soft flatbread, such as pita or lavash. This combination creates a satisfying and complete vegetarian meal that’s both nourishing and deeply flavorful.

However, this salad shines equally well as:

• **A Vegetarian Main Entree:** Its abundance of vegetables, protein-rich chickpeas, and flavorful dressing make it substantial enough to stand alone as a healthy and satisfying main course.
• **A Perfect Side Dish:** It beautifully complements a wide array of proteins. Imagine it alongside succulent lamb chops, flaky white fish, grilled shrimp, pan-seared chicken, or a perfectly cooked steak. Its crisp, fresh flavors cut through richness and cleanse the palate.
• **Served on a Bed of Greens:** For an extra boost of leafy greens, spoon the chopped salad over a bed of fresh spinach, mixed baby greens, or crisp chopped romaine lettuce.
• **Boosted with Grains:** To increase the protein content and add another layer of texture, consider mixing in cooked Quinoa. This transforms it into an even heartier, more filling meal prep option.
• **Customize Your Way:** Feel free to add other Mediterranean favorites like Kalamata olives, marinated artichoke hearts, or even some crumbled goat cheese for a slightly different tang.

This salad is currently one of my obsessions, and I’m sure it will become one of yours too! Let me know how you enjoy this vibrant, healthy, and incredibly flavorful Mediterranean Chopped Salad. Enjoy!

Mediterranean Chopped Salad with Feta

Ana | Claudia’s Table

July 16, 2022

This crisp salad with Feta combines all the flavors of Middle Eastern, Mediterranean and Greek cuisines all in one.

4.91 from 21 votes

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Prep Time 30 minutes mins

Optional: Cooking chickpeas 10 hours hrs

Total Time 10 hours hrs 30 minutes mins

Course Dinner, Lunch

Cuisine Greek, Healthy, Italian, Mediterranean, Middle Eastern

Servings 8

Calories 219 kcal

Equipment

• 1 stock pot if cooking chickpeas
• 1 bowl large
• 1 jar with tight fitting lid 8 oz

Ingredients

  

Chopped Salad

• 2 cup black garbanzo beans or canned garbanzo beans cooked to package directions or use canned, rinsed and drained
• 1 cup cucumber, diced Persian or English
• 2 cup baby tomatoes sliced in half
• 2 cup parsley leaves, chopped flat or curly
• 1 cup red bell pepper, diced
• 6 whole scallions or green onions, tops removed thinly sliced
• 2 tsp lemon zest
• 2/3 cup Feta cheese crumbled
• 10 Mint leaves fresh, remove from stems
• 4 Dill sprigs fresh, remove leaves from stems
• 1 tbsp Za’atar for serving

Sumac Dressing

• 1/4 cup lemon juice fresh squeezed
• 7 tablespoons olive oil extra virgin
• 3 whole garlic cloves minced
• 1/2 tsp cumin ground
• 1 tsp sumac ground
• 1/2 tsp salt kosher
• 1/2 tsp cayenne pepper ground
• 1/4 tsp black pepper ground

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Instructions

 

• In a jar with a lid, place all ingredients for Sumac dressing. Close tightly and shake until all ingredients all fully combined. Chill until salad is ready.
• Chop cucumber, red pepper, tomatoes, parsley and green onions. Place in bowl.
• Add drained, cooked chickpeas or canned, rinsed and drained to the bowl.
• Add Feta cheese, Lemon zest into the vegetable and bean mixture.
• Add half of the dressing and toss. Adjust amount of dressing, and add salt and pepper if needed. Toss gently until the chopped salad is fully coated.
• Chill for 10 minutes.
• Serve with additional Feta, herbs and top with a generous sprinkle of Za’atar.

Notes

Salad dressing adapted by The New Mayo Clinic Cookbook 2012

Nutrition

Serving: 1cupCalories: 219kcal

Nutritional information is calculated online and should be used as a guide.

Keyword ceci neri, chickpea salad, chopped salad, Italian garbanzo beans, meal prep

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