Chickpea, Feta & Parsley Salad: A Great Winter Salad

January 3, 2016   9 Comments

In my spot in the world, the Farmer’s market is lacking in green.

Chickpea Feta Salad

You can get turnips, potatoes, and rutabagas – but who can eat THAT all winter.

The lettuce that shows up is pretty lame so I like to make salads with other types of greens. Parsley is almost always perky and sharp.

This is fast, delicious and filling. I will eat this for lunch with a piece of fruit. This salad also is nice on a bed of fresh lettuce (ha!).

Chickpea, Feta, & Parsley Salad

1.6 from 24 reviews

Makes 6 cups

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1 small red onion, chopped
3 cloves garlic, minced
1 tablespoon olive oil
pinch of red pepper flakes
2-15.5 ounce cans cooked chickpeas or garbanzo beans, rinsed
1 cup parsley, chopped
½ cup crumbled feta cheese
1 lemon, juiced


Heat 2 teaspoons olive oil in a sauté pan and cook onion until translucent. Add garlic and stir for 30 seconds. Remove from heat. Add chickpeas, parsley, feta, and lemon juice and 1 teaspoon olive oil to a large bowl. Mix in onions and adjust seasonings. Serve immediately or store for later. This does well in the refrigerator for a few days as it marinates.

Nutrition Facts

One cup is 150 calories, 4.9 g fat, 1.2 g saturated fat, 17.6 g carbohydrates, 2.3 g sugar, 9.8 g protein, 3.7 g fiber, 363 mg sodium, 4 SmartPts

Points values are calculated by Snack Girl and are provided for information only. See all Snack Girl Recipes

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This looks great! I bet this would make a great sandwich when stuffed into a pita pocket :-) Thanks for the recipe!

This sounds and looks really good.

Yummy! This is my type of salad!

Thanks for sharing this! Going to make it today! Happy New Year!

I loved Julie's suggestion about using this yummy-looking salad as a "stuffings" in pits pockets! A great change from plai n old sandwiches. I love chick peas and garbanzos and am always looking for new ways to incorporate them into my diet.

I am definitely going to try this winter salad Lisa...thank you!

Happy New Year to you and yours! Thank you, Lisa, for this yummy-looking recipe! I always need good lunch ideas for taking to work. I am one of those people who get a yucky taste in my mouth from parsley. I am going to try either basil or something else similar in place of the parsley. Again, thank you!

Super salad idea! Thank you! Looking forward to trying it.

Thanks so much for this! I made it yesterday and it was fabulous! I didn't have garlic cloves so I used TONS of garlic powder lol, I also didn't have lemons but I had organic lemon juice with no sugar.used that....I added more red pepper flakes and more onion than what you suggested. Had some last night on lettuce and at lunch today with imitation crab meat....sooooooooo good!!!! It was a 6SP lunch!

That salad looks so good and so familiar …its like you hacked into my grocery list! This is one of my favorite go-to salad toppings! I agree on the lack of favorite salad ingredients this time of year but I still need a refreshing crunchy salad too. Call me crazy but I'm so over baby greens that are just floppy with no crunch satisfaction. I still want organic and something healthier than iceberg lettuce and fortuneately our Stop & Shop has decent organic romaine lettuce. If you use the whole leaf white & green parts, I find enough crunch as a base salad. I throw a can or 2 of chick peas in a Mason jar with crunchy celery, carrots and onions plus chopped parsley, oil and red wine vinegar, give it a good tumble-shake. I use this all week as a topping to chopped romaine. Other toppings, as the mood strikes, are leftover grilled shrimp, thinly sliced cold beef, or like you did, a bit of feta, maybe some walnuts, sun-dried tomatoes, roasted peppers, a hard-boiled egg. Also good this time of year; canned fish- sardines, anchovies, good italian ''tonnino'' [tuna in evoo], and pickled herring. Pretty much a complete meal of real food--so good and NO deli meats!

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