Mediterranean Chickpea Salad

Name: Mediterranean Chickpea Salad
Prep time: 20 min
Total time: 20 min
Yield: 4 (about 1 1/4 cups / 230 g each)
Ingredients: 2 cans (15 oz / 425 g each) chickpeas, drained and rinsed (about 3 cups / 495 g); 1 English cucumber (300 g), quartered and chopped; 1 1/2 cups (225 g) halved cherry tomatoes; 1/2 medium red onion (75 g), finely diced; 1/2 cup (70 g) pitted Kalamata olives, halved; 3 oz (85 g) feta, crumbled; 1/2 cup (30 g) chopped flat-leaf parsley; 3 tablespoons (45 ml) extra-virgin olive oil; 2 tablespoons (30 ml) fresh lemon juice; 1 small garlic clove, finely grated; 1/2 teaspoon dried oregano; 1/4 teaspoon fine salt, plus more only if needed; 1/4 teaspoon black pepper

Salad Mediterranean Vegan High-Fiber

Total time: 20 minutes
Calories: 281 kcal
Protein: 10 g
Serves: 4 (about 1 1/4 cups / 230 g each)

This Mediterranean chickpea salad combines chickpeas, cucumber, tomato, olives, feta, parsley, and a lemon-olive oil dressing. The no-cook salad is ready in 20 minutes and works as four side portions or two larger lunch portions.

Fasting fit

Use this as an accompaniment that needs a main dish if you want a full meal; the recipe is portioned as a side salad rather than presented as a complete dinner.

Nutrition per serving

Calories: 281 kcal
Protein: 10 g
Carbs: 34 g
Fat: 13 g
Fiber: 9 g

Estimated from the listed ingredients.

Prep: 20 minutes
Cook: No-cook

Ingredients

2 cans (15 oz / 425 g each) chickpeas, drained and rinsed (about 3 cups / 495 g)
1 English cucumber (300 g), quartered and chopped
1 1/2 cups (225 g) halved cherry tomatoes
1/2 medium red onion (75 g), finely diced
1/2 cup (70 g) pitted Kalamata olives, halved
3 oz (85 g) feta, crumbled
1/2 cup (30 g) chopped flat-leaf parsley
3 tablespoons (45 ml) extra-virgin olive oil
2 tablespoons (30 ml) fresh lemon juice
1 small garlic clove, finely grated
1/2 teaspoon dried oregano
1/4 teaspoon fine salt, plus more only if needed
1/4 teaspoon black pepper

Before you start

Drain and rinse the chickpeas well, then pat them dry; excess can liquid dilutes the dressing.
To make the salad without dairy, omit the feta rather than substituting a soft cheese. The result will be less salty and tangy; season after tasting.

Instructions

In a large bowl, whisk the olive oil, lemon juice, garlic, oregano, salt, and pepper until combined.
Add the chickpeas, cucumber, tomatoes, onion, olives, parsley, and feta. Fold gently until the dressing coats everything without crushing the tomatoes.
Taste one chickpea with a little dressing. Add salt only if needed, then serve immediately or refrigerate as directed below.

Meal prep, storage, and reheating

Refrigerate in a covered container for up to 3 days; it is not a reheating recipe. For the crispest cucumber, store the chopped cucumber separately and fold it in before serving. Do not freeze the finished salad, because the vegetables become watery.