Mediterranean Chickpea Salad
A refreshing and nutritious Mediterranean chickpea salad made with simple ingredients like chickpeas, cucumbers, tomatoes, and a lemony dressing. Perfect for quick lunches, light dinners, or meal prep.
Equipment
- Mixing bowl
- Cutting Board
- Knife
- Jar or Small Bowl for Dressing
Ingredients
Salad Ingredients
- 2 cups chickpeas cooked or canned, drained and rinsed
- 1 cup cucumber chopped
- 0.5 cup cherry tomatoes halved
- 0.25 cup red onion finely chopped
- 0.25 cup fresh parsley chopped
- 0.25 cup feta cheese crumbled, optional
- kalamata olives a handful, sliced
Dressing
- 3 tablespoons olive oil
- 2 tablespoons lemon juice freshly squeezed
- 1 teaspoon Dijon mustard
- 0.5 teaspoon dried oregano
- salt and pepper to taste
Instructions
- In a large bowl, combine the chickpeas, cucumber, cherry tomatoes, red onion, parsley, feta (if using), and olives. Mix gently.
- In a small bowl or jar, whisk together olive oil, lemon juice, Dijon mustard, oregano, salt, and pepper until well blended.
- Pour the dressing over the salad and toss until everything is evenly coated.
- Let the salad sit for a few minutes to allow the flavors to develop before serving.
Notes
This salad improves in flavor after resting for 10 to 15 minutes. It stores well in the refrigerator for up to 3 days when kept in an airtight container. For the best texture, stir before serving to redistribute the dressing. You can omit the feta for a dairy-free option or add grains like quinoa for a heartier version.
Nutrition Information (per serving)
- Calories: 290
- Carbohydrates: 28g
- Protein: 9g
- Fat: 17g
- Saturated Fat: 3g
- Cholesterol: 10mg
- Sodium: 320mg
- Potassium: 350mg
- Fiber: 6g
- Sugar: 3g
- Vitamin A: 12% DV
- Vitamin C: 18% DV
- Calcium: 10% DV
- Iron: 15% DV