Description
A vibrant, no-cook Mediterranean chickpea salad that is perfect for meal prep. Packed with protein, fiber, and healthy fats, this fresh lunch keeps you fueled without the afternoon crash.
Ingredients
Scale
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 1 pint cherry tomatoes, halved
- 1 large English cucumber, diced
- 1 small red onion, finely diced
- ½ cup crumbled feta cheese
- ¼ cup extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- 1 clove garlic, minced
- ½ cup Kalamata olives, pitted and halved
- Salt and black pepper to taste
- Optional: ¼ cup fresh parsley, chopped
- Optional: 1 tablespoon red wine vinegar
- Optional: 1 cup cooked quinoa or farro
Instructions
- Rinse the chickpeas thoroughly in a colander under cold water until the water runs clear. Shake to remove excess water.
- Chop the cherry tomatoes in half, dice the cucumber into small cubes, and finely dice the red onion. If the onion is pungent, soak it in cold water for 10 minutes to mellow the flavor, then drain and pat dry.
- In a small jar or bowl, combine the olive oil, fresh lemon juice, minced garlic, dried oregano, salt, and black pepper. Shake or whisk vigorously until emulsified.
- In a large mixing bowl, combine the drained chickpeas, chopped tomatoes, cucumber, red onion, and olives.
- Sprinkle the crumbled feta cheese over the vegetables.
- Pour the dressing over the salad and gently toss until everything is evenly coated.
- Taste and adjust seasoning with more salt, lemon, or pepper as needed.
- Serve immediately or chill in the refrigerator for at least 30 minutes to allow flavors to meld.
Notes
For meal prep, keep the dressing separate until ready to eat to maintain crispness. Do not freeze this salad as the vegetables will become mushy. For best flavor, let the salad chill for 30 minutes before serving. If using regular cucumbers, peel and seed them first.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl (approx. 1/4
- Calories: 320
- Sugar: 6
- Sodium: 450
- Fat: 14
- Saturated Fat: 4
- Carbohydrates: 38
- Fiber: 10
- Protein: 12
Keywords: Mediterranean chickpea salad, healthy lunch, meal prep, no-cook recipe, vegetarian lunch, high protein salad, quick lunch ideas