Description
A simple, no-cook Mediterranean chickpea salad that is packed with protein and flavor. This easy 5-ingredient recipe is perfect for meal prep, requiring only 10 minutes of prep time and no stove usage.
Ingredients
Scale
- 2 cans (15 oz each) chickpeas, rinsed and drained
- 1 large English cucumber, chopped into half-moons or 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
- Salt and black pepper to taste
- Optional: ½ cup Kalamata olives, halved
- Optional: 1 cup cherry tomatoes, halved
- Optional: ¼ cup fresh parsley, chopped
Instructions
- Open the cans of chickpeas and rinse them thoroughly under cold water in a colander until the water runs clear. Shake well to remove excess water.
- Chop the cucumber into half-moons or small dice and finely dice the red onion. If the onion is too strong, soak it in ice water for 5-10 minutes, then pat dry.
- In a small bowl, whisk together the olive oil, fresh lemon juice, minced garlic, dried oregano, a pinch of salt, and black pepper until emulsified.
- In a large mixing bowl, combine the drained chickpeas, cucumber, and red onion.
- Pour the dressing over the vegetables and chickpeas. Gently toss to coat everything evenly without mashing the chickpeas.
- Gently fold in the crumbled feta cheese. Add optional ingredients like olives or tomatoes if desired.
- Let the salad sit for at least 5-10 minutes to allow the flavors to meld and the chickpeas to absorb the dressing.
- Taste and adjust seasoning with more salt or lemon juice if needed. Sprinkle with fresh parsley before serving.
Notes
Rinsing the chickpeas thoroughly is crucial to remove the canned bean taste. Letting the salad rest for 10-15 minutes allows the flavors to meld. This salad keeps well in the refrigerator for up to 4 days. Do not freeze or reheat, as the vegetables will become soggy.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 6
- Sodium: 580
- Fat: 16
- Saturated Fat: 5
- Carbohydrates: 35
- Fiber: 8
- Protein: 12
Keywords: Mediterranean chickpea salad, easy lunch recipe, meal prep, vegetarian salad, no cook recipe, healthy lunch, chickpea salad, gluten-free salad