Mediterranean Chickpea Salad
A refreshing, protein-packed, and fiber-rich Mediterranean salad featuring chickpeas, fresh vegetables, feta, and a zesty lemon vinaigrette. This no-cook recipe is quick, satisfying, and perfect for meal prep, picnics, or a healthy lunch.
Equipment
- 2 (15-ounce) cans chickpeas – drained and rinsed
- 1 Large Mixing Bowl – for combining all ingredients
- 1 Cutting Board + Chef’s Knife – for chopping vegetables
- 1 Measuring Cup Set – to measure vinaigrette and cheese
- 1 Citrus Juicer or Lemon Squeezer – for fresh vinaigrette
Ingredients
- 2 cans 15 ounces each chickpeas, thoroughly rinsed and drained
- 1 large English cucumber diced into bite-sized pieces
- 1 medium red bell pepper chopped finely
- 2 cups cherry or grape tomatoes halved
- ¼ cup red onion finely diced
- 4 ounces feta cheese crumbled
- ¼ cup fresh parsley minced
- Lemon vinaigrette to taste (store-bought or homemade)
Instructions
- Prep the Base Ingredients: Drain and rinse the chickpeas under cold water, then allow them to dry slightly. Transfer them to a large mixing bowl. Dice the cucumber and bell pepper into small, even pieces for consistent texture in every bite. Halve the cherry tomatoes and finely chop the red onion. Add all the vegetables to the bowl with the chickpeas.
- Add the Creamy and Fresh Flavors: Crumble the feta cheese over the salad mixture. Sprinkle the freshly chopped parsley on top. These ingredients add richness and bright herbal notes that balance the salad beautifully.
- Dress and Toss the Salad: Drizzle your desired amount of lemon vinaigrette over the salad. Using a large spoon or salad tongs, gently toss everything together until all the ingredients are evenly coated and well combined.
- Chill or Serve Immediately: You can serve the salad immediately at room temperature, or for best flavor, let it chill in the refrigerator for 15–30 minutes to allow the flavors to meld.
Notes
- Customize Your Vinaigrette: A simple mix of olive oil, lemon juice, Dijon mustard, garlic, and a pinch of salt and pepper makes a zesty homemade vinaigrette that pairs perfectly with this salad.
- Make It Vegan: Skip the feta or replace it with a dairy-free alternative to keep this salad entirely plant-based.
- Storage Tip: Store leftovers in an airtight container in the refrigerator for up to 4 days. The salad holds up well without becoming soggy.
- Meal Prep Friendly: This recipe is ideal for preparing ahead—just add the vinaigrette right before serving to keep the vegetables crisp.
- Add Protein: For a heartier meal, top it with grilled chicken, tuna, or hard-boiled eggs.
