The photo shows a Mediterranean-style chickpea salad with chickpeas, cucumber, tomato, red onion, feta and fresh herbs. Similar versions use a simple lemon–olive oil vinaigrette and work especially well for meal prep.
M
Mallory the Dietitian
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Ingredients — about 4–6 servings
Salad
2 cans chickpeas/garbanzo beans, 15 oz (425 g) each, drained and rinsed
2 English cucumbers, diced
1½ cups cherry or grape tomatoes, chopped
½ medium red onion, very thinly sliced
¾ cup crumbled feta cheese
¼ cup fresh parsley, chopped
2 tbsp fresh dill, chopped
¼ cup Kalamata or black olives, sliced — optional
½ tsp dried oregano
¼ tsp black pepper
Lemon dressing
¼ cup extra-virgin olive oil
3 tbsp fresh lemon juice
1 tbsp red-wine or white-wine vinegar
1 small garlic clove, finely minced
½ tsp Dijon mustard — optional
½ tsp salt, or to taste
¼ tsp black pepper
½ tsp dried oregano
These proportions are consistent with established chickpea-cucumber-feta salad recipes, which commonly combine chickpeas with cucumber, tomatoes, onion, feta, herbs and lemon-based dressing.
M
Mallory the Dietitian
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Method
Prepare chickpeas: Drain and rinse very well. Pat dry with a clean towel. This prevents the salad from becoming watery.
Chop vegetables: Dice cucumber and tomatoes into roughly chickpea-sized pieces. Thinly slice the red onion.
Make dressing: Whisk olive oil, lemon juice, vinegar, garlic, Dijon, oregano, salt and pepper until combined.
Combine: Put chickpeas, cucumber, tomatoes, onion, parsley and dill into a large bowl.
Dress: Pour over the vinaigrette and gently toss.
Add feta: Fold in the feta last so it doesn’t completely break apart.
Rest: Refrigerate for 20–30 minutes before serving. A longer 1-hour rest can allow the flavors to blend further.
C
Cooking in The Keys
Taste and adjust lemon, salt and pepper.
Nut information
This recipe is naturally nut-free as written. One published version of this salad is specifically described as nut-free.
C
Chef Julie RD
However:
Chickpeas are legumes, not tree nuts or peanuts.
Feta is a milk/dairy ingredient.
Check packaged feta, canned chickpeas and mustard for facility/cross-contact warnings if you have a severe allergy.
If adding nuts for crunch, try toasted walnuts, almonds or pistachios, but then the salad is no longer nut-free.
For a nut-free crunchy topping, use toasted pumpkin or sunflower seeds instead.
Allergen information
Ingredient Potential allergen
Chickpeas Legume; allergy is possible
Feta Milk/dairy
Dijon mustard Mustard, depending on product
Olive oil Generally no major allergen
Vegetables/herbs Generally no major allergen
For a dairy-free version, omit feta or use a certified dairy-free feta alternative. Some recipes also use plant-based feta for a vegan version.
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Chef Julie RD
Meal-prep / storage
For the photographed individual cups, divide the finished salad among 4–6 airtight containers.
For best texture:
Keep refrigerated.
Use within about 3–4 days.
If preparing well ahead, keep feta and dressing separate and combine closer to serving.
M
Mallory the Dietitian
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Don’t freeze—the cucumber and tomatoes become watery and soft after thawing.
Nutrition
Nutrition varies considerably with the amount of oil, feta and chickpeas. As a reference, one comparable six-serving recipe provides about 258 calories, 8.5 g protein, 26.5 g carbohydrate, 14.6 g fat and 7.5 g fiber per serving.
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Cooking in The Keys
Chickpeas are particularly useful here because they contribute plant protein and dietary fiber.
M
Mallory the Dietitian
Recipe Q&A
Q: Can I use dried chickpeas?
Yes. Cook them until tender, cool completely, and use roughly 3 cups cooked chickpeas in place of the canned chickpeas.
Q: Can I make it without feta?
Absolutely. It becomes dairy-free/vegan if the dressing ingredients are also vegan.
Q: Can I use regular cucumber?
Yes. English or Persian cucumbers have less watery seeds, but ordinary cucumber works perfectly.
Q: Can I add chicken?
Yes. Grilled chicken makes it a more substantial meal. Cooked tuna or salmon also works.
Q: Why is my salad watery?
Cucumber and tomatoes release water. Pat chickpeas dry, don’t chop vegetables excessively small, and drain particularly juicy tomatoes before mixing.
Q: Can I make it spicy?
Yes. Add ¼–½ tsp chili flakes, chopped jalapeño, or a little cayenne.
Q: What can I serve with it?
Pita, hummus, grilled chicken, fish, falafel or a simple soup all pair well.
Q: Is it gluten-free?
The basic ingredients are naturally gluten-free, but check packaged ingredients such as mustard, feta and canned products for cross-contact if you have celiac disease or a serious gluten allergy. A published version of this style of salad is also listed as gluten-free.
K
Kitchen Ready Betty
Q: Can I pack it exactly like the picture?
Yes. Put dressing at the bottom, followed by chickpeas, cucumber, onion and tomatoes; keep feta/herbs toward the top. Refrigerate, then shake or invert into a bowl when ready to eat.