Description
A vibrant, no-cook Mediterranean chickpea salad that comes together in just 15 minutes. Packed with fresh veggies, tangy lemon dressing, and creamy feta, it’s the perfect healthy weeknight dinner or meal prep lunch.
Ingredients
Scale
- 2 cans (15 oz each) chickpeas (garbanzo beans), low-sodium preferred
- 1 large English cucumber, diced
- 1 pint cherry tomatoes, halved
- 1 small red onion, finely diced
- ½ cup Kalamata olives, pitted and halved
- ¼ cup extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- 1 clove garlic, minced
- 1 teaspoon Dijon mustard
- 1 teaspoon honey (or maple syrup for vegan)
- ½ cup feta cheese, crumbled
- ¼ cup fresh parsley, chopped
- Salt and black pepper to taste
Instructions
- Rinse and drain the chickpeas thoroughly in a colander. In a large bowl, mash about half of the chickpeas with a fork to create a creamy base, leaving the rest whole.
- Dice the cucumber, halve the cherry tomatoes, finely dice the red onion, and halve the Kalamata olives.
- In a small jar or bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, Dijon mustard, honey, salt, and pepper until emulsified.
- Add the chopped vegetables and whole chickpeas to the bowl with the mashed chickpeas. Pour the dressing over the top and toss vigorously to coat everything evenly.
- Stir in the crumbled feta cheese and fresh parsley. Taste and adjust seasoning if needed.
- Serve immediately for maximum crunch, or refrigerate for 30 minutes to allow flavors to meld.
Notes
Rinse chickpeas thoroughly to remove starchy liquid. Mashing half the chickpeas creates a creamy texture that helps the dressing cling. For best flavor, let the salad rest in the fridge for 30 minutes before serving. Do not freeze as vegetables will become mushy. Store in an airtight container in the refrigerator for up to 4 days.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Main Course
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 280
- Sugar: 6
- Sodium: 450
- Fat: 14
- Saturated Fat: 4
- Carbohydrates: 32
- Fiber: 8
- Protein: 10
Keywords: Mediterranean Chickpea Salad, quick weeknight dinner, no cook salad, healthy lunch, meal prep, vegetarian, gluten-free, chickpea salad, easy salad