No-Cook Mediterranean Chickpea Salad
This no-cook Mediterranean chickpea salad is a vibrant, healthy salad packed with plant-based protein, crisp veggies, and bold flavors. Perfect for meal prep, gluten free diets, and no-cook summer lunches. Ready in 10 minutes with a zesty lemon vinaigrette and fresh herbs—your new favorite Mediterranean meal!
Ingredients
- 2 15 oz cans chickpeas, rinsed and drained
- 1 large cucumber diced
- 1 pint cherry tomatoes halved
- 1 red bell pepper diced
- ½ red onion thinly sliced
- ½ cup crumbled feta cheese
- ¼ cup kalamata olives sliced
- ¼ cup chopped fresh parsley or mint
- 2 tbsp extra virgin olive oil
- Juice of 1 large lemon
- 1 clove garlic minced
- Salt and black pepper to taste
Instructions
- Prepare the veggies: Dice cucumber, bell pepper, and red onion. Halve cherry tomatoes. Chop herbs.
- Make the vinaigrette: Whisk olive oil, lemon juice, minced garlic, salt, and pepper in a small bowl.
- Combine ingredients: In a large bowl, combine chickpeas, veggies, olives, feta, and herbs.
- Dress the salad: Pour vinaigrette over the salad and toss gently to coat.
- Taste and adjust: Add more lemon juice, salt, or pepper as needed.
- Serve immediately or chill for 1 hour to enhance the flavors.
Notes
Secret Tips for the Best No-Cook Mediterranean Chickpea Salad
Want to take your no-cook Mediterranean chickpea salad from good to absolutely crave-worthy? Here are a few pro tips I use in my kitchen every time:- Use the best canned chickpeas you can find: All canned chickpeas are not created equal. Look for low sodium varieties, and be sure to rinse them well to remove any excess salt. For the creamiest texture, gently rub the skins off your chickpeas after rinsing—this gives you a smoother Mediterranean chickpea salad.
- Go big on fresh herbs: Don’t hold back when adding parsley, mint, or dill to your salad. Herbs bring essential brightness to your Mediterranean meal prep salad and elevate all those bold flavors.
- Always use high-quality extra virgin olive oil: A great extra virgin olive oil adds rich flavor and provides the heart-healthy fats that make this salad so satisfying. For more on olive oil's health benefits, check out WebMD’s olive oil guide.
- Let it marinate: If you’re making this salad ahead of time for a healthy chickpea salad for weight loss or meal prep, let it marinate for at least 30 minutes in the fridge. The flavors will meld beautifully and become even more vibrant.
- Balance the texture: A great high protein chickpea salad isn’t just about flavor—texture matters! Be sure to include crisp veggies (cucumbers, bell peppers), creamy feta, and briny olives for contrast in every bite.
- Customize to suit your mood: This easy summer chickpea salad is incredibly versatile. Add arugula or spinach for extra greens, toss in quinoa for a more filling meal, or even stir in grilled shrimp for added protein.
- Brighten with lemon zest: For extra citrusy punch, add some finely grated lemon zest to your vinaigrette. It enhances the flavor of the entire low carb Mediterranean salad and complements the salty feta perfectly.
- Serve at room temperature: While it stores well in the fridge, this gluten free Mediterranean salad tastes best when served at room temperature. This allows the flavors of the lemon vinaigrette and herbs to shine through.