Wellness
Nutrition
Calories: 320
Protein: 11 g
Carbohydrates: 27 g
Fat: 19 g
Fibre: 8 g
Sodium: 480 g
Lunch
Chickpea Mediterranean Salad
5 min read
Fresh, colorful, and bursting with Mediterranean flavor, this Chickpea Mediterranean Salad combines protein-rich chickpeas with crisp vegetables, creamy feta cheese, and a bright lemon-herb dressing. Ready in just 15 minutes, it's a nutritious meal that's perfect for lunch, dinner, or meal prep.
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12-second recipe video
Prep15 min
Cook5 min
Serves4
DifficultyEasy
What you'll need
Ingredients
1 can (15 oz / 425 g) chickpeas, rinsed and drained
1 cup cherry tomatoes, halved
1 English cucumber, diced
½ red bell pepper, diced
¼ red onion, finely sliced
½ cup crumbled feta cheese
¼ cup Kalamata olives, sliced
2 tablespoons fresh parsley, chopped
1 tablespoon fresh mint, chopped (optional)
3 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon Dijon mustard
1 teaspoon honey
1 clove garlic, minced
½ teaspoon dried oregano
Salt and freshly ground black pepper to taste
Let's make it
Instructions
1
Prep & Rinse the Chickpeas: Drain and rinse 2 cans (15 oz / 400g each) of chickpeas (garbanzo beans) under cold running water. Pat them dry with a clean paper towel and place them into a large salad bowl.
2
Whisk the Dressing: In a small bowl or jar, combine 3 tablespoons extra-virgin olive oil, 2 tablespoons fresh lemon juice, 1 minced garlic clove, 1 teaspoon dried oregano, 1/2 teaspoon salt, and 1/4 teaspoon freshly cracked black pepper. Whisk or shake vigorously until fully emulsified.
3
Chop the Vegetables: Add 1 cup diced English cucumber, 1 cup halved cherry tomatoes, 1/2 cup diced red bell pepper, 1/3 cup finely chopped red onion, and 1/2 cup pitted, halved Kalamata olives to the bowl with the chickpeas.
4
Toss to Combine: Pour the lemon-oregano dressing over the chickpea and vegetable mixture. Toss gently with spoons until everything is evenly coated.
5
Finish & Serve: Fold in 1/2 cup of crumbled feta cheese and 1/4 cup of finely chopped fresh parsley. Serve chilled or at room temperature. (For best flavor, let it sit in the refrigerator for 20–30 minutes before serving so the chickpeas absorb the dressing.)
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