Description
A refreshing, no-cook Mediterranean chickpea salad with a zesty lemon herb dressing. This gluten-free, high-protein dish is perfect for meal prep, potlucks, or quick weeknight dinners.
Ingredients
Scale
- 2 cans (15 oz each) chickpeas (garbanzo beans), low-sodium
- 1 large English cucumber, diced
- 1 pint cherry tomatoes, halved or quartered
- 1 small red onion, finely diced
- 1 cup feta cheese, crumbled
- 1/2 cup extra virgin olive oil
- 1/2 cup fresh lemon juice
- 3 cloves fresh garlic, minced
- 1 tablespoon dried oregano
- 1 teaspoon dried mint
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
- Optional: 1/2 cup Kalamata olives, pitted and halved
- Optional: 1 medium red bell pepper, diced
- Optional: 1/4 cup fresh parsley, chopped
- Optional: 1 large avocado, diced
Instructions
- Open cans of chickpeas and rinse thoroughly under cold water in a colander. Shake to dry, then pat dry with paper towels to remove excess moisture. Place in a large mixing bowl.
- Dice the cucumber into small cubes. Halve or quarter the cherry tomatoes. Finely dice the red onion. If adding optional veggies like bell peppers or olives, chop them now.
- In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, minced garlic, dried oregano, dried mint, sea salt, and black pepper until emulsified. Taste and adjust seasoning if needed.
- Add the chopped vegetables to the bowl with the chickpeas. Pour the dressing over the mixture and add the crumbled feta cheese.
- Gently toss everything together until evenly coated. Be careful not to mash the chickpeas.
- Let the salad sit in the refrigerator for at least 15 minutes to allow flavors to meld. For best results, chill for a few hours or overnight.
- Taste and adjust seasoning before serving. Garnish with fresh parsley or extra black pepper if desired. Serve cold or at room temperature.
Notes
Pat chickpeas dry thoroughly to prevent a watery salad. Use block feta instead of pre-crumbled for better texture and less salt. The salad tastes better after chilling overnight. Do not freeze, as vegetables will become mushy. Store in the refrigerator for up to 5 days.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 5
- Sodium: 450
- Fat: 16
- Saturated Fat: 5
- Carbohydrates: 35
- Fiber: 8
- Protein: 10
Keywords: Mediterranean chickpea salad, no-cook recipe, gluten-free salad, healthy lunch, meal prep, vegan option, high protein salad, lemon herb dressing