This Feta and Chickpea Salad with apricots is sweet, fruity and protein packed and has all the creaminess that you know and love from feta. A really filling salad, that is great for packing up and taking to work or bulking out a BBQ. Light and fresh flavours, and easy to adapt too.
The great thing about salads is, that you can put anything in them you like and they are normally really quick and easy to make. This Chickpea Salad is no exception to that - it all comes together in just 5 minutes. And that includes cooking the apricots! If you are never tried fruit in a salad, then this is a great place to start.
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Why should you try it?
- Ready in just 5 minutes
- Good source of protein
- A good combination of sweet and savoury
- Easy to adapt
- A delicious BBQ side dish
What you will need
- Apricots - These add so much sweetness to the salad, and if they are ripe and juicy, then they add to the dressing too. Make sure you read our tips on choosing the perfect apricot.
- Rocket - This is what we chose for the base of our salad, however you can use any salad greens you like. Give this salad an iron boost with a mixture of spinach and kale.
- Chickpea - The main ingredient in this salad, and what makes it filling and protein packed. Use a can to save time, or you can cook your own.
- Feta - The creaminess of the feta pairs beautifully with the creaminess of the chickpeas. You could swap the feta for a soft goats cheese.
- Olive oil - This is the base of the dressing. Try to use the best quality that you can, as you really will be able to taste the difference.
- Vinegar - We used a red wine vinegar, however you could use a white or apple cider if you prefer.
- Mustard - A little Dijon mustard adds a kick to the dressing. You could swap it for wholegrain.
Step by step
One: Heat a non stick frying pan (without oil) and add the sliced apricots and cook for 30 seconds each side.
Two: Put the olive oil, vinegar, mustard and salt and pepper in a large bowl and mix well.
Three: Add the lettuce and stir. Divide the dressed leaves between 2 smaller bowls.
Four: Add the chickpeas, cooked apricots and sprinkle over the feta.
Health benefits of apricots
Not only are apricots delicious, but they are nutritious too. They are low in calories and fat, and they are a great source of many antioxidants, including beta carotene and vitamins A, C, and E. For added nutrition, eat the apricot unpeeled, as the skin boasts large amounts of fibre and nutrients.
Chickpeas a rich source of vitamins, minerals and fibre. They offer a variety of health benefits, including improved digestion and reducing the risk of several diseases. They are also high in protein and are an excellent alternative to meat.
How to adapt
The great thing about salads is that they are SO easy to adapt. Here are some other ingredients that we love to add to change up the texture and flavour:
- Cucumber
- Cherry tomatoes
- Diced red pepper
- Sun-dried tomato
- Roasted red pepper
- Pine nuts
- Sunflower seeds
- Butter beans
- Goats cheese
- Diced avocado
- Red onion
- Fresh parsley or coriander
- Diced celery
How to choose an apricot
Before you even get to cooking the apricot, you need to have chosen the perfect apricot. You want it to be firm, but just ripe. Basically, not really hard or squishy - somewhere in between.
You want it to be firm enough to handle being cooked and not fall to pieces, but also ripe enough so it has flavour - but the cooking will help with that.
Cutting and pitting an apricot
Cutting an apricot is a bit like cutting an avocado, or any stone fruit really. First you need to run a knife round the edge and then twist it open. Apricots have a natural seam, so it's best to follow that with your knife.
Once you have twisted it open, you will have two halves and the stone will have been revealed. To remove it, simply take a melon baller or a small ice cream scoop and scoop it out. You can't just stick a knife in to it and wiggle it out like you can with an avocado, as the pit of an apricot is more fragile and it will fall apart.
What to serve it with
This salad can be a meal in itself, but it you wanted to have something else with it, then we have some ideas of what would go well with it:
- Grilled Corn
- Spanish Omelette
- Garlic Prawns (Srimp)
- Lemon and Herb Chicken
- Crispy Air Fryer Broccoli
- Slow Cooker Lamb
- Chicken Tikka
- Creamy Dill Salmon
- Homemade Flatbread
FAQs
You could use peaches instead of apricots, but we are really loving apricots at the moment and want to make the most of them before the season is out. In fact, we have a Grilled Peach Salad. Dry frying them really brings out the flavour and sweetness and it pairs perfectly with the creamy feta.
This is a delicious meat free meal, and it really isn't missing anything. However, if you were making this for someone that prefers meat in their meals, then some cooked shredded chicken works well. Why not try leftovers from our Slow Cooker Whole Chicken. Grilled salmon would also work well.
With is taking just 5 minutes to put together, there's really no point in making it ahead of time. You could always mix the salad dressing ahead and add it when you are ready to eat.
If you have leftovers of this salad, then you can store it in an air tight container in the fridge for up to 2 days. Any longer than that and it might start to get a little soggy.
Extra tips
- You can use peaches instead of apricots
- Replace the chickpeas with cooked beans of your choice. Cannellini or butter beans work well
- You can top this salad with prawns (shrimp) or chicken if you wish.
- You could swap the dressing for a creamy tahini one for something a little different.
- The feta could be swapped with goats cheese, or even shavings of Parmesan.
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Recipe
Feta and Chickpea Salad
Ingredients
- 2 apricots stone taken out and sliced
- 120 g rocket (arugula)
- 240 g chickpeas drained and rinsed
- 60 g feta cheese
- 2 tablespoon olive oil
- 2 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 pinch sea salt and black pepper
Instructions
- Heat a non stick frying pan (without oil) and add the sliced apricots and cook for 30 seconds each side.
- Put the olive oil, vinegar, mustard and salt and pepper in a large bowl and mix well.
- Add the lettuce and stir. Divide the dressed leaves between 2 smaller bowls.
- Add the chickpeas, cooked apricots and sprinkle over the feta.
Notes
- You can use peaches instead of apricots
- Replace the chickpeas with cooked beans of your choice. Cannellini or butter beans work well
- You can top this salad with prawns (shrimp) or chicken if you wish.
- You could swap the dressing for a creamy tahini one for something a little different.
- The feta could be swapped with goats cheese, or even shavings of Parmesan.
Amy | The Cook Report
This looks so refreshing and healthy, love the idea of feta and apricot together
Tanya
I've never cooked an apricot before but now I'm really intrigued as to what the flavour will be like. I'll definitely have to give it a go
kristal
Trying salad recipes is not really my think I do not see much salad.
Whatlauraloves
Oh wow this looks absolutely LUSH!! I'm going to try making apricots like this xxx
Shawna
This is such a great combination! I love every single one of those separately and honestly would've probably never thought of combining like this. Thank you for this idea and recipe!