This salad is a refreshing and protein-rich dish that’s perfect for warm weather. Packed with fiber, healthy fats, and vibrant flavors, it makes for an energizing lunch, a light dinner, or a nutrient-dense side dish. With chickpeas as the base, this salad provides a satisfying plant-based protein source while incorporating classic Mediterranean ingredients like olives, feta, and olive oil, known for their heart-healthy benefits.
From a Traditional Chinese Medicine (TCM) perspective, this dish is ideal for balancing energy, clearing heat, and supporting digestion, making it perfect for spring and summer:
- Chickpeas are neutral in temperature and have a slightly sweet nature, making them an excellent food for tonifying Qi and strengthening digestion (Spleen and Stomach Qi). Their high fiber content supports gut health, promotes smooth digestion, and stabilizes blood sugar levels.
- Cucumbers are cooling and hydrating, helping to clear heat from the body and support the Lungs and Stomach. They are ideal for hot weather, as they prevent overheating and replenish body fluids.
- Olives and olive oil nourish Liver Blood and help promote smooth Qi flow, which can ease stress and improve circulation. Olive oil is also known for lubricating the intestines and supporting healthy digestion.
- Red onion has a slightly pungent nature, which helps move stagnant Qi and promote blood circulation. It also has natural antibacterial properties, supporting immune health.
- Feta cheese, while warming, provides a grounding element that balances the cooling properties of cucumbers and chickpeas. It also supports digestion and adds a savory depth of flavor.
- Lemon juice adds a mildly sour note that soothes the Liver, aids digestion, and promotes detoxification.
- Oregano has a warming and slightly bitter nature, which supports digestion and circulation, while its antimicrobial properties help maintain gut health.
This simple yet flavorful salad is quick to prepare and requires no cooking, making it a great meal-prep option or an easy, go-to dish for hot days. Enjoy it on its own, or pair it with grilled vegetables, whole-grain pita, or quinoa for a heartier meal.
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- ½ cucumber, diced
- ¼ red onion, finely chopped
- ¼ cup kalamata olives, sliced
- ¼ cup crumbled feta cheese
- 1 tbsp olive oil
- ½ tbsp lemon juice
- ½ tsp dried oregano
- Salt & pepper to taste
Instructions:
- In a large bowl, combine chickpeas, cucumber, red onion, olives, and feta.
- Drizzle with olive oil and lemon juice.
- Sprinkle with oregano, salt, and pepper.
- Toss well and serve chilled or at room temperature.
Nutrition Breakdown (per serving):
Calories: 360 | Protein: 14g | Carbs: 44g | Fats: 14g
