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Chickpea Salad

A quick, nutritious chickpea salad packed with flavors, ideal for meal prep and on-the-go lunches.
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Lunch, Salad
Cuisine: Mediterranean
Calories: 250
Ingredients Method Notes

Ingredients
  

Main Ingredients
  • 2 cans 15-ounce cans chickpeas (garbanzo beans), drained and rinsed Canned chickpeas can be used for convenience.
  • 1 medium cucumber, diced Seed if very watery.
  • 1 cup cherry tomatoes, halved Or use 1 large tomato, diced.
  • 1/4 small red onion, finely diced About 1/3 cup.
  • 1/3 cup fresh parsley, chopped Can also use cilantro.
  • 1/4 cup crumbled feta Optional for creaminess.
Dressing Ingredients
  • 3 tablespoons extra-virgin olive oil For dressing.
  • 2 tablespoons fresh lemon juice About 1 lemon.
  • 1 teaspoon Dijon mustard For tanginess.
  • 1/2 teaspoon ground cumin For flavor depth.
  • 1/2 teaspoon kosher salt Adjust to taste.
  • 1/4 teaspoon black pepper For seasoning.
  • pinch red pepper flakes Optional for heat.

Method
 

Preparation
  1. Dice the cucumber and tomatoes into evenly-sized pieces; finely dice the red onion.
  2. Chop the parsley and set aside.
  3. In a large bowl, lightly smash the drained chickpeas with a fork or potato masher until roughly mixed—aim for a combination of whole and slightly broken beans.
Making the Dressing
  1. In a small jar or bowl, whisk together olive oil, lemon juice, Dijon mustard, cumin, salt, black pepper, and optional red pepper flakes.
  2. Taste for acidity and adjust with more lemon juice if desired.
Combining the Salad
  1. Add cucumbers, tomatoes, red onion, and parsley to the bowl with chickpeas.
  2. Pour the dressing over and fold gently until all ingredients are coated. If using, sprinkle feta and fold in gently.
Rest and Serve
  1. Let salad sit for at least 10 minutes at room temperature to allow flavors to meld.
  2. Adjust seasoning before serving, if necessary.

Notes

For best texture, store dressed salad in an airtight container and keep vegetables separate if you prefer crunchier cucumbers. This salad works well for meal prep and can be kept in the fridge for up to 4 days.