Fork WeeklyLunch
Mediterranean Chickpea Salad
This is the lunch I prep on Sunday and eat happily all week — it’s one of the rare salads that improves in the fridge instead of wilting.
The trick to meal-prep salads that hold up: sturdy ingredients (chickpeas, cucumber, tomato) and a dressing acidic enough to season everything as it sits.
Mediterranean Chickpea Salad
A bright, no-cook chickpea salad loaded with cucumber, tomato, feta and herbs in a lemony dressing — meal-prep lunch that only gets better overnight.
Ingredients
For the salad
- 2 cans (15 oz / 425 g each) chickpeas, drained and rinsed
- 1 English cucumber, diced
- 1 pint (300 g) cherry tomatoes, halved
- ½ red onion, finely diced
- ½ cup (75 g) crumbled feta
- ⅓ cup (50 g) Kalamata olives, halved
- ½ cup chopped parsley
For the dressing
- ¼ cup (60 ml) olive oil
- 3 tbsp fresh lemon juice
- 1 clove garlic, grated
- 1 tsp dried oregano
- Salt and black pepper
Instructions
- Whisk the dressing ingredients together in the bottom of a large bowl.
- Add the chickpeas, cucumber, tomatoes, red onion, feta, olives and parsley.
- Toss well to coat everything in the dressing.
- Taste and adjust salt, pepper and lemon. Serve now or chill for later.
Recipe notes & tips
- Keeps 4 days refrigerated; the flavors deepen overnight.
- Add cooked orzo or farro to turn it into a heartier grain bowl.
- Leave out the feta and it's fully vegan.
356 kcalCalories
13 gProtein
34 gCarbs
20 gFat