Mediterranean Chickpea Salad Meal Prep
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
- 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.
Nutrition
Serving: 1serving (about 2 cups)Calories: 400kcalCarbohydrates: 35gProtein: 16gFat: 21gSaturated Fat: 6gPolyunsaturated Fat: 14gCholesterol: 25mgSodium: 620mgFiber: 8gSugar: 6g
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