Description
A bright, filling, and beginner-proof Mediterranean chickpea salad that requires zero cooking. It comes together in about 10 minutes using pantry staples like chickpeas, cucumber, feta, and a lemon-herb dressing.
Ingredients
Scale
- 2 cans (15 oz / 425g each) chickpeas (garbanzo beans)
- 1 large English cucumber (about 300g)
- 1 small red onion (about 100g)
- 1 cup cherry tomatoes (halved)
- ½ cup crumbled feta cheese (70g)
- ¼ cup extra virgin olive oil (60ml)
- 3 tablespoons fresh lemon juice (45ml)
- 1 teaspoon dried oregano
- 1 clove garlic (minced or grated)
- 1 teaspoon Dijon mustard
- ½ teaspoon kosher salt (or to taste)
- Black pepper (to taste)
- Optional: ½ cup pitted Kalamata olives
- Optional: ¼ cup chopped fresh parsley or mint
- Optional: ½ cup jarred roasted red peppers
Instructions
- Drain and rinse the chickpeas in a colander under cold water until the bubbling stops. Shake well to drain excess water.
- Chop the cucumber into half-moons or small cubes. Dice the red onion into small pieces. Halve the cherry tomatoes if using.
- In a small bowl, whisk together the olive oil, lemon juice, minced garlic, Dijon mustard, dried oregano, salt, and pepper until emulsified.
- In a large mixing bowl, combine the drained chickpeas, chopped cucumber, red onion, and tomatoes.
- Pour the dressing over the vegetable and chickpea mixture. Toss gently but thoroughly to coat everything evenly.
- Gently fold in the crumbled feta cheese and fresh herbs (if using).
- Serve immediately, or let sit for 10-30 minutes to allow flavors to meld. Can be refrigerated for up to 4 days.
Notes
For best flavor, let the salad marinate in the fridge for at least 30 minutes or up to 24 hours before serving. If meal prepping for more than 2 days, keep the dressing separate and toss just before eating to prevent sogginess. Do not freeze this salad as the texture of the vegetables will become mushy.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 280
- Sugar: 6
- Sodium: 350
- Fat: 14
- Saturated Fat: 4
- Carbohydrates: 32
- Fiber: 8
- Protein: 10
Keywords: Mediterranean chickpea salad, easy dinner, no cook recipe, healthy salad, vegan options, meal prep, quick lunch, gluten-free