Mediterranean Chickpea Salad
This refreshing and protein-packed salad is inspired by Mediterranean flavors, combining chickpeas, cherry tomatoes, cucumber, feta, and fresh herbs with a zesty lemon-olive oil dressing. It’s nutritious, light, and perfect for meal prep. Serve it as a side, a main dish, or a filling for wraps!
Ingredients
1 can (15 oz) chickpeas, drained and rinsed
1 ½ cups cherry tomatoes, halved
1 cup cucumber, diced
½ cup feta cheese, crumbled
¼ cup red onion, finely chopped (optional)
¼ cup fresh parsley, chopped
2 tablespoons extra virgin olive oil
1 tablespoon lemon juice
1 teaspoon red wine vinegar (optional, for extra tang)
½ teaspoon dried oregano
Salt and black pepper, to taste
½ teaspoon red pepper flakes (optional, for a spicy kick)
Instructions
1. Prepare the Salad:
In a large mixing bowl, combine chickpeas, cherry tomatoes, cucumber, feta cheese, red onion, and parsley.
2. Make the Dressing:
In a small bowl or jar, whisk together olive oil, lemon juice, red wine vinegar, oregano, salt, black pepper, and red pepper flakes (if using).
3. Combine & Serve:
Pour the dressing over the salad and toss until well combined.
Let it sit for 10-15 minutes to absorb the flavors.
Serve chilled or at room temperature.
Notes & Tips
For extra freshness, add mint or basil.
Want more crunch? Toss in chopped bell peppers or toasted almonds.
For a heartier meal, serve over quinoa, farro, or couscous.
Make it vegan: Skip the feta or use a plant-based alternative.
Meal prep tip: Store in the fridge for up to 3 days; the flavors improve over time!
Servings & Nutritional Info (Per Serving – Approximate)
Servings: 4
Calories: ~220 kcal
Protein: ~8g
Fat: ~10g
Carbohydrates: ~24g
Fiber: ~6g
Sodium: ~250mg
Benefits of This Salad
✔ High in Protein & Fiber – Chickpeas keep you full longer.
✔ Rich in Antioxidants – Tomatoes, cucumber, and parsley boost immunity.
✔ Heart-Healthy Fats – Olive oil supports cardiovascular health.
✔ Easy & Quick – Takes only 10 minutes to prepare.
✔ Great for Meal Prep – Tastes even better the next day!
