Mediterranean Healthy Vegetarian Chickpea Salad with Feta
Servings
4 servings
Total Time
10–15 minutes (no cooking required)
Ingredients
For the Salad
2 cups canned chickpeas, drained and rinsed (about 1 can / 400 g)
1 cup cucumber, diced
1 cup cherry tomatoes, halved
¼ cup red onion, finely chopped
½ cup feta cheese, crumbled
¼ cup fresh parsley, chopped
2 tablespoons fresh mint, chopped (optional but very Mediterranean)
¼ cup Kalamata olives, sliced (optional)
For the Dressing
3 tablespoons extra virgin olive oil
1½ tablespoons lemon juice
1 teaspoon red wine vinegar
1 small garlic clove, minced
½ teaspoon dried oregano
¼ teaspoon salt
¼ teaspoon black pepper
Instructions
1. Prepare the Chickpeas
Drain and rinse chickpeas under cold water.
Pat them dry with a paper towel for better texture.
2. Chop the Vegetables
Dice:
cucumber
cherry tomatoes
red onion
parsley
mint
Try to keep pieces bite-sized for the best texture.
3. Make the Dressing
In a small bowl whisk together:
olive oil
lemon juice
red wine vinegar
minced garlic
oregano
salt and pepper
Mix until fully combined.
4. Assemble the Salad
In a large bowl combine:
chickpeas
cucumber
tomatoes
red onion
olives
parsley and mint
Pour the dressing over the salad and toss gently.
5. Add the Feta
Sprinkle crumbled feta cheese on top and gently mix.
6. Chill (Optional but Recommended)
Let the salad sit in the refrigerator for 15–30 minutes so the flavors blend.
Serving Ideas
Serve it:
as a light lunch
with grilled vegetables
inside pita bread
alongside grilled chicken or fish
Healthy Tips
Add avocado for healthy fats.
Add quinoa for extra protein and fiber.
Add baby spinach or arugula for more greens.
Storage
Store in an airtight container in the fridge for 3–4 days.
If making ahead, add feta just before serving.
✅ Nutrition Highlights
High in plant protein
Rich in fiber
Full of Mediterranean healthy fats
