Name: Feta and Cranberry Chickpea Salad with Lemon Vinaigrette Recipe
Ingredients: Chickpeas (Garbanzo Beans): 2 cans (15 ounces / 425g each), rinsed and thoroughly drained. (This equates to about 3 cups of cooked chickpeas). Patting them dry slightly helps the vinaigrette adhere better.; Feta Cheese: 4-6 ounces (113-170g), crumbled. Use block feta packed in brine for the best flavour and texture, and crumble it yourself. Pre-crumbled can sometimes be dry. Adjust the amount based on your love for feta!; Dried Cranberries: 1/2 cup (approx. 75g), sweetened. Ensure they are relatively plump and not too hard. If they seem very dry, you can briefly soak them in hot water for 5 minutes, then drain well.; Red Onion: 1/4 cup (approx. 40g), finely diced. If you find raw red onion too sharp, you can soak the diced onion in cold water for 10 minutes, then drain well before adding. This mellows the flavour.; Fresh Parsley: 1/2 cup (approx. 20g), fresh, flat-leaf or curly, finely chopped. Fresh herbs are key here for brightness. Don’t substitute dried parsley.; (Optional) Celery: 1 stalk, finely diced (adds a lovely crunch).; (Optional) Cucumber: 1/2 English cucumber, seeded and diced (adds freshness and crunch).; (Optional) Toasted Nuts or Seeds: 1/4 cup chopped walnuts, pecans, pistachios, or sunflower seeds (for added texture and nutty flavour). Toasting them briefly enhances their taste.; Extra Virgin Olive Oil: 1/3 cup (80ml). Choose a good quality oil as its flavour will shine through.; Fresh Lemon Juice: 1/4 cup (60ml), from approximately 1-2 large lemons. Freshly squeezed juice is essential for the best bright flavour.; Dijon Mustard: 1 teaspoon. This acts as an emulsifier, helping the oil and lemon juice combine smoothly, and adds a subtle tang.; Honey or Maple Syrup: 1 teaspoon (optional, adjust to taste). Balances the acidity of the lemon juice and complements the cranberries. Use maple syrup for a vegan option.; Garlic: 1 small clove, minced or pressed (optional, adds depth).; Salt: 1/2 teaspoon (or to taste). Fine sea salt or kosher salt works well.; Black Pepper: 1/4 teaspoon freshly ground (or to taste).

Ingredients

For the Salad:

Chickpeas (Garbanzo Beans): 2 cans (15 ounces / 425g each), rinsed and thoroughly drained. (This equates to about 3 cups of cooked chickpeas). Patting them dry slightly helps the vinaigrette adhere better.

Feta Cheese: 4-6 ounces (113-170g), crumbled. Use block feta packed in brine for the best flavour and texture, and crumble it yourself. Pre-crumbled can sometimes be dry. Adjust the amount based on your love for feta!

Dried Cranberries: 1/2 cup (approx. 75g), sweetened. Ensure they are relatively plump and not too hard. If they seem very dry, you can briefly soak them in hot water for 5 minutes, then drain well.

Red Onion: 1/4 cup (approx. 40g), finely diced. If you find raw red onion too sharp, you can soak the diced onion in cold water for 10 minutes, then drain well before adding. This mellows the flavour.

Fresh Parsley: 1/2 cup (approx. 20g), fresh, flat-leaf or curly, finely chopped. Fresh herbs are key here for brightness. Don’t substitute dried parsley.

(Optional) Celery: 1 stalk, finely diced (adds a lovely crunch).

(Optional) Cucumber: 1/2 English cucumber, seeded and diced (adds freshness and crunch).

(Optional) Toasted Nuts or Seeds: 1/4 cup chopped walnuts, pecans, pistachios, or sunflower seeds (for added texture and nutty flavour). Toasting them briefly enhances their taste.

For the Lemon Vinaigrette:

Extra Virgin Olive Oil: 1/3 cup (80ml). Choose a good quality oil as its flavour will shine through.

Fresh Lemon Juice: 1/4 cup (60ml), from approximately 1-2 large lemons. Freshly squeezed juice is essential for the best bright flavour.

Dijon Mustard: 1 teaspoon. This acts as an emulsifier, helping the oil and lemon juice combine smoothly, and adds a subtle tang.

Honey or Maple Syrup: 1 teaspoon (optional, adjust to taste). Balances the acidity of the lemon juice and complements the cranberries. Use maple syrup for a vegan option.

Garlic: 1 small clove, minced or pressed (optional, adds depth).

Salt: 1/2 teaspoon (or to taste). Fine sea salt or kosher salt works well.

Black Pepper: 1/4 teaspoon freshly ground (or to taste).

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Instructions

Prepare the Chickpeas: Open the cans of chickpeas. Pour them into a colander and rinse thoroughly under cold running water. This removes the canning liquid (aquafaba) and any “canned” taste. Shake the colander well to drain as much water as possible. For even better results, spread the rinsed chickpeas on a clean kitchen towel or paper towels and gently pat them dry. Transfer the drained and dried chickpeas to a large mixing bowl.

Prepare the Fresh Ingredients:
- If using block feta, crumble it into bite-sized pieces directly into the bowl with the chickpeas. Aim for a mix of smaller and slightly larger crumbles for textural variety.
- Finely dice the red onion. If soaking to mellow the flavour, do this now while you prep other ingredients. Drain well before adding. Add the diced onion to the bowl.
- Wash and finely chop the fresh parsley. Add it to the bowl.
- If using celery or cucumber, dice them finely and add them to the bowl.
- Add the dried cranberries to the bowl.
- If using nuts or seeds, give them a rough chop (if needed) and add them now or reserve some for garnish.

Make the Lemon Vinaigrette: In a small bowl or a glass jar with a tight-fitting lid, combine the extra virgin olive oil, fresh lemon juice, Dijon mustard, optional honey/maple syrup, optional minced garlic, salt, and freshly ground black pepper.

Emulsify the Vinaigrette: Whisk the ingredients vigorously in the bowl until the dressing is well combined and slightly thickened (emulsified). Alternatively, if using a jar, secure the lid tightly and shake well until the dressing comes together. Taste the vinaigrette and adjust seasoning if necessary – add more salt, pepper, lemon juice, or sweetener according to your preference. Remember the feta will add saltiness to the final salad.

Combine the Salad: Pour the prepared lemon vinaigrette over the chickpea mixture in the large bowl.

Toss Gently: Using a large spoon or spatula, gently toss all the ingredients together until everything is evenly coated with the vinaigrette. Be careful not to mash the chickpeas or break up the feta too much. Ensure the cranberries, herbs, and onion are well distributed.

Chill (Recommended): For the best flavour, cover the bowl tightly with plastic wrap or transfer the salad to an airtight container and refrigerate for at least 30 minutes before serving. This allows the flavours to meld and deepen. The salad can be made several hours ahead.

Serve: Before serving, give the salad another gentle toss. Taste and adjust seasoning one last time if needed (sometimes chickpeas absorb salt as they sit). Serve chilled or at cool room temperature.

Nutrition

Serving Size: One Normal Portion
Calories: 280-350
Fat: 15-20g
Carbohydrates: 25-30g
Fiber: 7-9g
Protein: 8-10g