Name: Mediterranean Chickpea Salad
Prep time: 20 min
Total time: 1 h 20 min
Cuisine: Mediterranean
Ingredients: Salad; • 15 ounces chickpeas, drained and rinsed (about 1 1/2 cups); • 1 cucumber, peeled and diced; • 1/2 cup red onion, finely diced; • 1 pint baby tomatoes, halved; • 6 ounces kalamata olives, drained and rinsed; • 6 ounces feta cheese, crumbled; • 1 tablespoon fresh parsley, chopped; • 1 tablespoon fresh cilantro, chopped; • 1 tablespoon minced garlic; Dressing; • 2 tablespoons red wine vinegar; • 1 tablespoon lemon juice; • 3 tablespoons olive oil; • 1 teaspoon Dijon mustard; • 2 teaspoons honey; • 1/2 teaspoon dried oregano; • 1/2 teaspoon ground cumin; • 1/4 teaspoon sea salt; • 1/8 teaspoon black pepper

Description

Mediterranean Chickpea Salad is a bright, crunchy, and satisfying bowl of goodness featuring tender chickpeas, crisp cucumbers, juicy tomatoes, briny olives, creamy feta, and a zesty lemon–red wine vinegar dressing. It comes together fast, is perfect for meal prep, and tastes even better after chilling. Serve it for a quick lunch, picnic side, light dinner, or tuck it into warm pitas for a portable meal.

Ingredients

Salad

• 15 ounces chickpeas, drained and rinsed (about 1 1/2 cups)

• 1 cucumber, peeled and diced

• 1/2 cup red onion, finely diced

• 1 pint baby tomatoes, halved

• 6 ounces kalamata olives, drained and rinsed

• 6 ounces feta cheese, crumbled

• 1 tablespoon fresh parsley, chopped

• 1 tablespoon fresh cilantro, chopped

• 1 tablespoon minced garlic

Dressing

• 2 tablespoons red wine vinegar

• 1 tablespoon lemon juice

• 3 tablespoons olive oil

• 1 teaspoon Dijon mustard

• 2 teaspoons honey

• 1/2 teaspoon dried oregano

• 1/2 teaspoon ground cumin

• 1/4 teaspoon sea salt

• 1/8 teaspoon black pepper

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Instructions

1. Whisk the dressing: In a small bowl, whisk together red wine vinegar, lemon juice, olive oil, Dijon, honey, oregano, cumin, salt, and pepper until emulsified.

2. Combine the salad: In a large bowl, add chickpeas, cucumber, red onion, tomatoes, olives, feta, parsley, cilantro, and garlic.

3. Toss: Pour the dressing over the salad and gently toss until everything is well coated.

4. Chill and serve: Cover and refrigerate for at least 60 minutes to let the flavors meld. Toss again, adjust salt/lemon to taste, and serve.

Notes

– For vegan: omit feta or use a dairy-free feta alternative.

– Make-ahead: the salad improves after chilling; keep up to 5–7 days refrigerated in an airtight container.

– Substitutions: white beans or lentils for chickpeas; green or black olives for kalamata; goat cheese for feta; avocado oil for olive oil.

– Serving ideas: stuff into pitas or wraps, serve with grilled chicken/shrimp/tofu, or spoon over quinoa/couscous.

– Not recommended for freezing due to fresh vegetable texture.

Prep Time: 20
Method: No-Cook / Tossed
Cuisine: Mediterranean