Description
A bright, crunchy, and filling Mediterranean chickpea salad that comes together in just 10 minutes. This high-protein, fiber-rich lunch is perfect for meal prep, budget-friendly, and tastes better than restaurant versions.
Ingredients
Scale
- 2 cans (15 oz each) chickpeas, rinsed and patted dry
- 1 medium English cucumber, diced
- 1 pint cherry tomatoes, halved
- 1 small red onion, finely diced
- 1/2 cup fresh flat-leaf parsley, chopped
- 1/2 cup feta cheese, crumbled
- 1/3 cup extra virgin olive oil
- 1/4 cup fresh lemon juice (from about 2 lemons)
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon Dijon mustard
- Salt and black pepper to taste
Instructions
- Open the cans of chickpeas and rinse them thoroughly under cold water in a colander. Spread them on a clean kitchen towel or paper towels and pat them dry completely.
- Dice the cucumber into small cubes, halve the cherry tomatoes, and finely dice the red onion. Place all chopped vegetables in a large mixing bowl.
- In a small jar or bowl, combine the olive oil, fresh lemon juice, minced garlic, dried oregano, Dijon mustard, salt, and black pepper. Shake or whisk vigorously until the dressing is emulsified.
- Pour the dressing over the vegetables and chickpeas. Toss gently but thoroughly to coat everything.
- Add the crumbled feta cheese and chopped parsley. Toss one more time to distribute them evenly without pulverizing the feta.
- Let the salad sit for 10 minutes before serving to allow flavors to meld. Taste and adjust salt or lemon if needed. Serve cold or at room temperature.
Notes
Rinsing and drying the chickpeas is crucial to remove the metallic taste and help the dressing stick. Use good quality extra virgin olive oil as it is a main flavor component. Letting the salad rest for 10-30 minutes allows the chickpeas to absorb the dressing and the onion to mellow. Do not freeze this salad as the vegetables will become mushy.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 5
- Sodium: 450
- Fat: 16
- Saturated Fat: 4
- Carbohydrates: 35
- Fiber: 8
- Protein: 12
Keywords: Mediterranean chickpea salad, high protein lunch, meal prep, healthy salad, vegetarian lunch, quick recipes, budget-friendly meals, gluten-free salad