Insalata di Ceci con Feta, Olive e Cipolla Rossa

A bright, lemony Mediterranean chickpea salad with creamy feta, briny olives, and crisp red onion—perfect for a satisfying, not-too-heavy lunch.

Ingredients

• 2 (15 oz / 425g) cans chickpeas, drained and rinsed well
• 150g / 5 oz feta, cut into small cubes (or gently crumbled)
• 120g / 4 oz pitted olives (Kalamata or green), halved
• 1/2 medium red onion, very thinly sliced
• 1/2 cup packed parsley, finely chopped
• 1/4 cup extra virgin olive oil
• 3 tbsp lemon juice (about 1 large lemon)
• 1 tsp Dijon mustard (optional but recommended for a cohesive dressing)
• 1 small garlic clove, finely grated (or minced to a paste)
• 1/2 tsp dried oregano
• 1/2 tsp salt, plus more to taste
• Black pepper, to taste

Method

• 1

  Step 1: Soften the onion (quick pickling trick)

  Put the thinly sliced red onion in a bowl and toss with 1 tbsp lemon juice and a pinch of salt. Let stand 10 minutes while you prep everything else. (This takes the harsh edge off and makes the salad taste more “restaurant-y”.)

• 2

  Step 2: Make the dressing

  In a small bowl or jar, whisk (or shake) together the olive oil, remaining lemon juice, Dijon (if using), garlic, oregano, 1/2 tsp salt, and several cracks of black pepper. Taste: it should be punchy and slightly salty (the chickpeas will mellow it out).

• 3

  Step 3: Assemble the salad

  In a large bowl, combine chickpeas, olives, chopped parsley, and the softened red onion (including any lemony juices). Pour over the dressing and toss well for 20–30 seconds until the chickpeas are glossy and evenly coated.

• 4

  Step 4: Add feta gently

  Add the feta and fold through carefully so you keep some creamy chunks intact rather than turning it into paste.

• 5

  Step 5: Rest, then serve

  Let the salad sit 5 minutes (even 15 minutes is great) so the chickpeas absorb the dressing. Taste and adjust with extra lemon, pepper, or a drizzle more olive oil if you want it richer. Serve at room temp for best flavor.

Tips

• **Best texture tip:** Rinse chickpeas thoroughly, then drain very well (even pat dry). Less water = dressing clings better.
• **No Dijon?** Leave it out—the salad still works. Dijon just helps emulsify the dressing so it coats evenly.
• **Herb swaps:** If you don’t have parsley, use a smaller amount of dried oregano (already included) and add a pinch more; fresh herbs are best but not mandatory.
• **Make-ahead/storage:** Keeps well 3 days refrigerated. For the freshest feel, stir in feta right before serving (or add a splash of lemon to “wake it up” on day 2).
• **What to serve with it (lunch-ready):** Spoon into pita or wraps, serve alongside tomatoes/cucumber if you have them, or pair with a simple soup for a fuller midday meal.

Nutrition (per serving, estimate)