Description
A fresh, zesty, and hearty Mediterranean chickpea salad that requires zero cooking. Packed with protein and crunch, this 15-minute meal is perfect for busy weeknights and meal prep.
Ingredients
Scale
- 2 cans (15 oz / 425g each) canned chickpeas (garbanzo beans), drained and rinsed
- 1 large English cucumber, diced (about 2 cups)
- 1 small red onion, finely diced (about ½ cup)
- 1 pint cherry tomatoes, halved (about 2 cups)
- 1 cup feta cheese, crumbled (150g)
- ½ cup sliced pitted Kalamata olives
- ⅓ cup extra virgin olive oil
- ¼ cup fresh lemon juice (about 2 large lemons)
- 1 teaspoon Dijon mustard
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 2 tablespoons fresh dill, chopped
- Salt and black pepper, to taste
Instructions
- Drain and rinse the chickpeas thoroughly in a colander to remove starchy liquid. Pat them dry with a paper towel for better dressing absorption.
- Dice the cucumber, finely dice the red onion, and halve the cherry tomatoes. If using standard cucumbers, scoop out the seeds to prevent sogginess.
- In a small bowl, whisk together the olive oil, fresh lemon juice, Dijon mustard, minced garlic, dried oregano, salt, and pepper until emulsified.
- In a large mixing bowl, combine the chickpeas, cucumber, red onion, tomatoes, olives, and feta cheese.
- Pour the vinaigrette over the salad and gently toss to coat everything evenly without crushing the ingredients.
- Let the salad rest for at least 5 minutes to allow flavors to meld. Sprinkle with fresh dill just before serving.
Notes
For best results, pat chickpeas dry before adding to the salad to ensure the dressing sticks. If using standard cucumbers, remove the seeds to prevent a watery salad. The salad tastes better after marinating for a few hours, but add fresh dill right before serving to maintain its vibrant color and aroma. 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 serving (approx. 1
- Calories: 280
- Sugar: 5
- Sodium: 520
- Fat: 14
- Saturated Fat: 4
- Carbohydrates: 32
- Fiber: 8
- Protein: 12
Keywords: Mediterranean chickpea salad, healthy dinner, quick meals, vegetarian, gluten-free, meal prep, high protein salad, no cook dinner