Save Experience the fresh, vibrant flavors of the coast with this Mediterranean Chickpea Salad with Cucumber and Feta. This refreshing dish combines crisp vegetables and protein-packed chickpeas, all tied together by a zesty, homemade lemon-oregano vinaigrette. It is a perfect choice for anyone seeking a light meal or a colorful, nutritious side dish that takes only 15 minutes to prepare.
Save This salad is a masterclass in texture and balance. The crunch of the red bell pepper and cucumber complements the creamy feta cheese and the heartiness of the chickpeas. Because it requires no heat, it is an ideal recipe for warm days or busy weeknights when you want something healthy on the table fast.
Ingredients
- Vegetables: 1 large cucumber (diced), 1 cup cherry tomatoes (halved), 1/2 red onion (thinly sliced), 1 red bell pepper (diced), 1/4 cup fresh parsley (chopped)
- Legumes: 1 can (15 oz/425 g) chickpeas, drained and rinsed
- Cheese: 3.5 oz (100 g) feta cheese, crumbled
- Dressing: 3 tbsp extra-virgin olive oil, 2 tbsp freshly squeezed lemon juice, 1 tsp dried oregano, 1 garlic clove (minced), 1/2 tsp sea salt, 1/4 tsp freshly ground black pepper
Instructions
- Step 1
- In a large salad bowl, combine the cucumber, cherry tomatoes, red onion, bell pepper, parsley, and chickpeas.
- Step 2
- In a small bowl or jar, whisk together the olive oil, lemon juice, oregano, garlic, salt, and pepper until well blended.
- Step 3
- Pour the dressing over the salad and toss gently to combine.
- Step 4
- Add the crumbled feta and toss lightly, or sprinkle on top for presentation.
- Step 5
- Serve immediately, or chill for 20–30 minutes to allow flavors to meld.
Zusatztipps für die Zubereitung
To ensure the best flavor, allow the salad to chill in the refrigerator for about 20 to 30 minutes before serving. This resting period allows the chickpeas to absorb the vinaigrette and the flavors of the garlic and oregano to fully develop.
Varianten und Anpassungen
You can easily customize this salad by adding kalamata olives for a salty kick or a handful of chopped fresh mint for extra brightness. To make the recipe completely dairy-free and vegan, simply substitute the feta with your favorite vegan feta alternative.
Serviervorschläge
This salad is delicious enough to stand alone as a light lunch, but it also pairs beautifully with warm pita bread or grilled chicken for a more substantial Mediterranean-style feast.
Save With approximately 260 calories and 9g of protein per serving, this Mediterranean Chickpea Salad is a guilt-free way to enjoy bold flavors. Keep this recipe handy for your next potluck or as a reliable staple for healthy meal prepping.
Kitchen Q&A
- → How long does Mediterranean chickpea salad last in the refrigerator?
The salad stays fresh for 3-4 days when stored in an airtight container. For best texture, add the feta just before serving rather than storing it mixed in, as the cheese can become overly soft from the dressing.
- → Can I make this salad ahead of time?
Absolutely. Prepare everything up to 24 hours in advance, but keep the dressing separate until 30 minutes before serving. This prevents the vegetables from becoming soggy. The flavors actually improve after marinating together.
- → What can I substitute for feta cheese?
Vegan feta works well for dairy-free needs. Alternatively, try cubed avocado for creaminess, halloumi for a salty Greek twist, or simply omit the cheese and add extra vegetables like artichoke hearts or roasted red peppers.
- → Is this chickpea salad gluten-free?
Yes, all ingredients are naturally gluten-free. Always verify that canned chickpeas and feta are processed in gluten-free facilities if you have celiac disease or severe gluten sensitivity.
- → How can I add more protein to this Mediterranean salad?
Grilled chicken breast, shrimp, or quinoa make excellent protein additions. You can also increase the chickpeas to two cans, or add diced hard-boiled eggs for a boost without changing the Mediterranean profile.