Description
A light, refreshing, and protein-packed Mediterranean salad made with chickpeas, crisp cucumbers, and a bright lemon-herb dressing. Ready in under 10 minutes, it is perfect for meal prep or a quick healthy lunch.
Ingredients
Scale
- 2 (15-ounce) cans chickpeas (garbanzo beans), drained and rinsed
- 2 medium English or Persian cucumbers, diced
- 1 small red onion, finely diced
- 1/2 cup crumbled feta cheese
- 1/2 cup fresh flat-leaf parsley, chopped
- 3 tablespoons extra virgin olive oil
- 2–3 tablespoons fresh lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- Salt and black pepper to taste
Instructions
- Drain and rinse the chickpeas thoroughly under cold water to remove excess starch and metallic taste. Shake to remove excess water.
- Dice the cucumbers into half-inch cubes and finely dice the red onion. Place them in a large mixing bowl.
- In a small bowl or jar, whisk together the olive oil, lemon juice, minced garlic, Dijon mustard, salt, and pepper until emulsified.
- Pour the dressing over the chickpeas and vegetables. Add the crumbled feta cheese and chopped parsley.
- Gently toss everything together until lightly coated, being careful not to mash the chickpeas.
- Let the salad sit for at least 10 minutes to allow flavors to meld before serving.
Notes
For best texture, salt the diced cucumbers and let sit for 10 minutes, then pat dry to remove excess water. If the raw onion is too strong, soak it in ice water for 10 minutes. Store in an airtight container in the refrigerator for up to 3 days. For meal prep, store dressing separately and toss before serving.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Side Dish
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 280
- Sugar: 4
- Sodium: 350
- Fat: 18
- Saturated Fat: 5
- Carbohydrates: 24
- Fiber: 8
- Protein: 10
Keywords: chickpea salad, cucumber salad, Mediterranean salad, healthy side dish, meal prep, vegetarian, gluten-free, quick recipes, 10-minute meals