How do you make Mediterranean chickpea salad?

Combine rinsed chickpeas, uniformly diced cucumbers, tomatoes, and red onion. Toss with a high-protein dressing made from Greek yogurt, lemon, garlic, and herbs. Finish with crumbled feta.

Is Mediterranean chickpea salad healthy?

Yes. It is rich in plant-based protein, fiber, and healthy fats, adhering to the principles of the Mediterranean diet which is linked to heart health and longevity.

What can you add to chickpea salad to boost protein?

Beyond the beans, add Greek yogurt (in dressing), crumbled feta cheese, hemp seeds, shelled edamame, or grilled chicken breast.

Can you make Mediterranean chickpea salad vegan?

Yes. Use a dairy-free Greek yogurt alternative (like soy yogurt) for the dressing and swap the feta cheese for a vegan feta or nutritional yeast.

What can you serve with Mediterranean chickpea salad?

It is a complete meal on its own, but pairs beautifully with Garlic Cheesy Breadsticks or grilled pita bread.

Mediterranean Chickpea Salad (High Protein & Easy)

Name: Mediterranean Chickpea Salad
Prep time: 15 min
Total time: 15 min
Cuisine: Mediterranean
Ingredients: 2 cans (15 oz each) Chickpeas (Garbanzo Beans), rinsed and drained; 4 Persian Cucumbers, diced (approx. 2 cups); 1 cup Cherry Tomatoes, halved or quartered; 1/2 Red Onion, finely diced; 1/2 cup Fresh Parsley, chopped; 2-3 tbsp Hemp Seeds (optional for extra protein); 1/2 cup Non-Fat Greek Yogurt; 1/4 cup Feta Cheese, crumbled; 1 Lemon, juiced (approx. 2 tbsp); 1 tsp Dried Oregano; 1 clove Garlic, minced (or 1/2 tsp powder); 1 tbsp Feta Brine (from the jar); Salt and Black Pepper to taste

Description

This Mediterranean Chickpea Salad is the ultimate 40g protein vegetarian lunch! A massive, healthy meal prep salad with a creamy lemon herb dressing.

Ingredients

Scale

The Salad Base

2 cans (15 oz each) Chickpeas (Garbanzo Beans), rinsed and drained
4 Persian Cucumbers, diced (approx. 2 cups)
1 cup Cherry Tomatoes, halved or quartered
1/2 Red Onion, finely diced
1/2 cup Fresh Parsley, chopped
2–3 tbsp Hemp Seeds (optional for extra protein)

The Creamy Lemon Feta Dressing

1/2 cup Non-Fat Greek Yogurt
1/4 cup Feta Cheese, crumbled
1 Lemon, juiced (approx. 2 tbsp)
1 tsp Dried Oregano
1 clove Garlic, minced (or 1/2 tsp powder)
1 tbsp Feta Brine (from the jar)
Salt and Black Pepper to taste

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Instructions

Prep Chickpeas: Pour canned chickpeas into a colander. Rinse under cold water until the foam disappears. Pat dry with paper towels to remove excess moisture.
Chop Veggies: Dice the Persian cucumbers, red onion, and tomatoes into small, uniform pieces (roughly the size of a chickpea).
Salt Cucumbers (Optional): If meal prepping, toss diced cucumbers with a pinch of salt and let drain in a colander for 10 minutes to prevent sogginess. Pat dry.
Make Dressing: In a small bowl, whisk together the Greek yogurt, crumbled feta, lemon juice, feta brine, oregano, garlic, salt, and pepper. Mash the feta slightly with a fork to incorporate it into the yogurt.
Assemble: In a large mixing bowl, combine the rinsed chickpeas, chopped vegetables, parsley, and hemp seeds.
Dress: Pour the dressing over the salad.
Toss: Toss vigorously until every chickpea and vegetable is evenly coated in the creamy sauce.
Serve: Enjoy immediately or store in the fridge. The flavors will deepen after 24 hours.

Notes

Vegan Option: Use dairy-free Greek yogurt and vegan feta cheese.
Protein Boost: Add grilled chicken breast or hard-boiled eggs if you are not strictly vegetarian.
Storage: Keeps well in an airtight container in the fridge for up to 4 days.

Prep Time: 15 minutes
Cook Time: 0 minutes
Category: Lunch
Method: Chopping/Mixing
Cuisine: Mediterranean

Nutrition

Serving Size: 1 Large Bowl
Calories: 420
Sugar: 8g
Sodium: 850mg
Fat: 14g
Saturated Fat: 3g
Carbohydrates: 38g
Fiber: 12g
Protein: 40g
Cholesterol: 15mg