Description
This Mediterranean Chickpea Feta Salad is a vibrant, nutrient-packed dish that delivers nearly half your daily fiber needs in one serving. Featuring protein-rich chickpeas, fresh vegetables, creamy feta, and a zesty lemon-oregano dressing, this salad is the perfect blend of convenience and nutrition. With just 15 minutes of prep and no cooking required, it’s ideal for meal prep, quick lunches, or light dinners.
Ingredients
Scale
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 medium cucumber, diced
- 1/4 cup finely chopped red onion
- 1 pint cherry tomatoes, halved
- 4 oz feta cheese, crumbled
- 1/2 cup Kalamata olives, halved
- 1/4 cup chopped fresh parsley
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 1 tsp dried oregano
- Salt and pepper to taste
Instructions
- Drain and rinse chickpeas thoroughly. Dice cucumber, halve tomatoes, and finely chop red onion. Crumble feta into small pieces.
- In a large bowl, combine chickpeas, cucumber, red onion, tomatoes, feta, olives, and parsley.
- In a small bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper until emulsified.
- Pour dressing over the salad and toss gently to coat all ingredients evenly.
- Refrigerate for at least 30 minutes before serving to allow flavors to develop.
Notes
Soak red onion in cold water for 10 minutes to mellow sharpness. For added brightness, mix in a pinch of sumac. Best enjoyed after resting for 30 minutes to enhance flavor.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1.5 cups
- Calories: 290
- Sugar: 4g
- Sodium: 480mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 7g
- Protein: 9g
- Cholesterol: 15mg
Keywords: mediterranean chickpea salad, chickpea feta salad, healthy salad recipe, meal prep salads