Ingredients — 6 Servings
Salad
- 2 cans (15 oz / 425 g each) chickpeas, drained and rinsed
- 2 large cucumbers, diced
- 2 cups cherry tomatoes, halved
- ½ medium red onion, thinly sliced
- ¾ cup crumbled feta cheese
- ¼ cup fresh parsley, chopped
- 2 tbsp fresh dill, chopped
- 2 tbsp fresh mint, chopped, optional
Lemon-Herb Dressing
- ¼ cup extra-virgin olive oil
- 3 tbsp fresh lemon juice
- 1 tbsp red wine vinegar
- 1 garlic clove, finely minced
- 1 tsp dried oregano
- ½ tsp black pepper
- ½ tsp salt
- 1 tsp honey or maple syrup, optional
Step-by-Step Method
1. Prepare the Chickpeas
Drain and rinse the chickpeas thoroughly.
Pat them dry with a clean towel. Removing excess moisture helps keep the salad from becoming watery.
2. Prepare the Vegetables
Dice the cucumbers and tomatoes.
Thinly slice the red onion and chop the parsley, dill, and optional mint.
3. Make the Dressing
In a small bowl or jar, combine:
- Olive oil
- Lemon juice
- Red wine vinegar
- Garlic
- Oregano
- Black pepper
- Salt
- Optional honey/maple syrup
Whisk or shake until well combined.
4. Combine the Salad
Add the chickpeas, cucumber, tomatoes, red onion, parsley, dill, and mint to a large bowl.
Gently toss everything together.
5. Add Feta
Add the crumbled feta cheese and gently fold it through the salad so it doesn’t break down too much.
6. Add Dressing
Pour the lemon-herb dressing over the salad.
Toss gently until all the ingredients are evenly coated.
7. Chill
For the best flavor, cover and refrigerate for 20–30 minutes before serving.
Give it one gentle toss before serving.
Serving Suggestions
Serve it:
- As a light lunch
- Alongside grilled chicken or fish
- With warm pita bread
- Over cooked quinoa or rice
- As a meal-prep salad in individual containers
For meal prep, keep the dressing separate until serving if you want the vegetables to remain extra crisp.
Nut & Allergen Information
- Peanuts: None
- Tree nuts: None
- Dairy: Feta cheese
- Egg: None
- Gluten: Naturally gluten-free
- Soy: None in the basic recipe
- Sesame: None unless added to a dressing or served with hummus
Nut-free: The recipe contains no peanuts or tree nuts as written. If preparing for someone with a severe allergy, check packaged ingredients for cross-contact warnings.
Approximate Nutrition Per Serving
- Calories: 330–380 kcal
- Protein: 11–14 g
- Carbohydrates: 35–40 g
- Fat: 17–21 g
- Fiber: 9–11 g
- Sugar: 5–7 g
- Sodium: approximately 450–650 mg
Nutrition varies according to the amount of feta and olive oil used.
Q&A
Can I use dried chickpeas?
Yes. Cook them completely until tender, then cool before adding them to the salad.
Can I make this without feta?
Yes. Simply leave it out or use a dairy-free feta alternative.
Can I add avocado?
Yes, but add it just before serving so it doesn’t become brown or mushy.
Can I add chicken?
Yes. Grilled chicken makes this a higher-protein complete meal.
How long does it last?
Store covered in the refrigerator and use within about 3–4 days. The vegetables may become softer over time.
Can I make it ahead?
Yes. Prepare the vegetables and chickpeas ahead of time, refrigerate them, and add the dressing and feta closer to serving for the freshest texture.