Description
A quick, budget-friendly, and kid-approved Mediterranean chickpea salad that comes together in just 10 minutes with no cooking required. Perfect for weeknight dinners and meal prep.
Ingredients
Scale
- 2 cans (15 oz each) chickpeas (garbanzo beans), drained and rinsed
- 1 medium red onion, finely diced
- 1 large English cucumber, diced
- 1 cup Kalamata olives, pitted and halved
- 1 cup feta cheese, crumbled (from a block)
- 1/4 cup extra virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- 2 cloves garlic, minced
- 1 tablespoon dried parsley
- Salt and black pepper to taste
- Optional: 1 cup cherry tomatoes, halved
- Optional: 1/2 teaspoon red pepper flakes
- Optional: 1 cup cooked quinoa or couscous
Instructions
- Open the cans of chickpeas and pour them into a colander. Rinse them under cold running water for about 30 seconds to remove starchy liquid and excess sodium. Shake well to dry slightly.
- Dice the red onion and cucumber. If using cherry tomatoes, halve them. Set aside.
- In a small bowl or jar, whisk together the olive oil, lemon juice, minced garlic, dried oregano, dried parsley, salt, and pepper until emulsified.
- In a large mixing bowl, combine the rinsed chickpeas, diced vegetables, halved olives, and crumbled feta.
- Pour the dressing over the ingredients and gently toss to coat evenly without smashing the chickpeas.
- Let the salad sit for at least 5 minutes before serving to allow flavors to meld. Serve cold or at room temperature.
Notes
Rinse chickpeas thoroughly to remove the slimy liquid (aquafaba). Use block feta instead of pre-crumbled for better texture and flavor. Do not reheat this salad as it is best eaten cold or at room temperature. The salad keeps well in the refrigerator for up to 5 days.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 280
- Sugar: 4
- Sodium: 450
- Fat: 14
- Saturated Fat: 4
- Carbohydrates: 28
- Fiber: 8
- Protein: 10
Keywords: Mediterranean Chickpea Salad, quick dinner, meal prep, vegetarian, budget-friendly, no-cook salad, healthy lunch, chickpea recipe