Description
Mediterranean Chickpea Salad Meal Prep is a vibrant, gluten-free, no-cook lunch—chickpeas, crisp veggies, olives, feta, and a bold lemon-oregano dressing that stays fresh for days.
Ingredients
Scale
- 2 cans (15 oz/425g each) chickpeas, drained and rinsed
- 1 English cucumber, diced
- 2 cups cherry tomatoes, halved
- 1 red bell pepper, diced
- 1/3 cup red onion, thinly sliced
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled (omit for dairy-free)
- 1/4 cup fresh parsley, chopped
- Optional: 2 tbsp fresh mint, chopped
- 1/4 cup extra-virgin olive oil
- 3 tbsp fresh lemon juice
- 1 tsp dried oregano
- 1 small garlic clove, grated
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
Instructions
- Whisk dressing: olive oil, lemon juice, garlic, oregano, salt, and pepper.
- Combine in a large bowl: chickpeas, cucumber, tomatoes, bell pepper, red onion, olives, parsley, and optional mint.
- Pour dressing over the salad and toss gently. Adjust salt and pepper to taste.
- For meal prep, layer into jars: dressing → chickpeas → firm veggies → olives → herbs → feta. Or portion into glass containers.
- Chill at least 30 minutes before serving; flavors deepen over 1–2 days. Store up to 5 days.
- Serve as-is, or add arugula on serving day. Optional add-ins: cooked quinoa or grilled chicken.
Notes
Avoid avocado for make-ahead (browns quickly). For extra freshness mid-week, reserve some dressing to add just before eating. This salad travels well and needs no reheating.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving (about 2 cups)
- Calories: 400
- Sugar: 6g
- Sodium: 620mg
- Fat: 21g
- Saturated Fat: 6g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 35g
- Fiber: 8g
- Protein: 16g
- Cholesterol: 25mg