Description
Looking for a vibrant, refreshing lunch that’s bursting with flavor and plant-powered protein? This Mediterranean Chickpea Salad is your answer. Creamy chickpeas, crisp cucumbers, sharp red onions, and fresh parsley come together with a bright, lemony dressing. Quick to make, naturally vegan (unless you add feta), and perfect for meal prep, this salad is a midday game-changer.
Ingredients
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1 can (15 oz) chickpeas, rinsed and drained
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1 cup cucumber, diced (English or Persian cucumbers preferred)
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¼ red onion, thinly sliced
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2 tbsp fresh parsley, chopped
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2 tbsp extra virgin olive oil
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1 ½ tbsp fresh lemon juice
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½ tsp Dijon mustard (optional)
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Salt & pepper, to taste
Optional add-ins:
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½ cup halved cherry tomatoes
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⅓ cup crumbled feta cheese
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¼ cup pitted Kalamata olives
Instructions
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Prep the veggies: Dice the cucumber, thinly slice the onion, and roughly chop the parsley. Add to a large mixing bowl.
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Add chickpeas: Drain and rinse the chickpeas, then gently pat dry. Add them to the bowl with the veggies.
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Make the dressing: In a small jar or bowl, combine olive oil, lemon juice, Dijon mustard (if using), salt, and pepper. Shake or whisk until emulsified.
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Dress the salad: Pour the dressing over the chickpeas and vegetables. Toss gently to coat everything evenly.
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Let it rest: Allow the salad to sit 10–15 minutes at room temperature to let the flavors meld.
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Optional garnish: Add cherry tomatoes, feta, or olives for extra Mediterranean flair. Serve as a main, side, or lunchbox favorite.
Notes
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Make ahead: Keeps in an airtight container in the fridge for 3–4 days. Add delicate herbs like parsley or feta fresh before serving if prepping in advance.
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Flavor twists:
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Greek Island: Add tomatoes, feta, and olives.
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Herb Garden: Swap parsley for mint and dill.
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Hearty Harvest: Add cooked quinoa or bulgur wheat.
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Creamy Version: Whisk in 2 tbsp Greek yogurt or tahini to the dressing.
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Spicy Kick: Add smoked paprika or finely chopped fresh chili.
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Vegan: Naturally vegan if you skip feta.