Mediterranean Chickpea, Cucumber & Feta Salad

Ingredients

Salad

• 2 cans (15 oz / 425 g each) chickpeas, drained and rinsed

• 2 medium English cucumbers, diced

• 2–3 Roma tomatoes, diced

• ½ medium red onion, thinly sliced

• ¾ cup crumbled feta cheese

• ¼ cup fresh parsley, chopped

• 2 tbsp fresh mint, chopped, optional

• ¼ cup Kalamata olives, sliced, optional

Lemon-herb dressing

• ¼ cup extra-virgin olive oil

• 3 tbsp fresh lemon juice

• 1 tbsp red-wine vinegar

• 1 small garlic clove, finely minced

• 1 tsp dried oregano

• ½ tsp salt

• ¼ tsp black pepper

• ½ tsp honey or maple syrup, optional

Directions

1. Prepare the chickpeas
   Drain and rinse thoroughly. Pat them dry with paper towels so the dressing doesn’t become watery.

2. Chop the vegetables
   Dice the cucumber and tomatoes into bite-size pieces. Thinly slice the red onion.

3. Make the dressing
   Whisk together olive oil, lemon juice, vinegar, garlic, oregano, salt, pepper and honey/maple syrup.

4. Combine
   Add chickpeas, cucumber, tomatoes, onion, parsley and mint to a large bowl. Pour over the dressing and gently toss.

5. Add feta
   Fold in the feta and olives carefully so the feta retains some larger pieces.

6. Chill
   Refrigerate for 20–30 minutes before serving. This allows the chickpeas and vegetables to absorb the dressing.

7. For meal prep
   Divide into 4 airtight containers. For the best texture, keep the dressing separate and add it shortly before eating.

 Nut information

This recipe contains NO tree nuts or peanuts as written.

However:

• Chickpeas are legumes, not nuts.

• Feta is dairy.

• If using packaged ingredients such as olives, dressing, or seasonings, check the manufacturer’s allergen statement for possible cross-contact.

• If serving someone with a severe nut allergy, use clean utensils and ingredients labeled appropriately for the allergy.

Approximate nutrition per serving

Estimates depend on the amount of olive oil, feta, olives and salt used.

1.  Question & Answer

   Q: Is this chickpea salad healthy?
   A: Yes. It provides protein, fiber, vegetables, and healthy fats from olive oil.

   Q: Does it contain nuts?
   A: No. The recipe contains no peanuts or tree nuts as written. Check packaged ingredients for allergen warnings.

   Q: Can I make it ahead?
   A: Yes. Refrigerate in an airtight container for up to 3 days. For best texture, add the dressing shortly before serving.

   Q: Is feta necessary?
   A: No. You can omit it or replace it with another cheese or a dairy-free alternative.

   Q: Can I use canned chickpeas?
   A: Yes. Drain and rinse them well before adding.