Mediterranean Chickpea Cucumber and Tomato Salad
Bright, refreshing, and packed with Mediterranean flavors, this Chickpea Cucumber and Tomato Salad is the ultimate healthy side dish or light meal. Bursting with the vibrant crunch of cucumbers, juicy cherry tomatoes, and protein-packed chickpeas, this salad is elevated with the zesty kick of a homemade dressing made with extra virgin olive oil, lemon juice, red wine vinegar, and a hint of garlic and oregano. Fresh parsley adds herbaceous depth, while optional crumbled feta cheese lends a creamy, tangy finish. Ready in just 15 minutes with no cooking required, this gluten-free and vegetarian recipe is perfect for meal prep, picnics, or as a quick cooling dish on a warm day. Serve it as a standalone salad or pair it with grilled proteins for an effortlessly balanced meal dripping with Mediterranean charm!
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Recipe Information
Ingredients
- 425 grams chickpeas (canned, rinsed, and drained)
- 1 large cucumber
- 250 grams cherry tomatoes
- 0.5 medium red onion
- 20 grams fresh parsley
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 1 clove garlic
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
- 60 grams feta cheese (optional, crumbled)
Instructions
Rinse and drain the canned chickpeas thoroughly, then add them to a large mixing bowl.
Dice the cucumber into bite-sized pieces and halve the cherry tomatoes. Add both to the mixing bowl with the chickpeas.
Finely dice the red onion and chop the fresh parsley. Add them to the bowl along with the other vegetables.
In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and black pepper to create the dressing.
Pour the dressing over the chopped vegetables and chickpeas in the mixing bowl. Toss everything gently until evenly coated.
If using, crumble the feta cheese over the salad and give it a final gentle toss.
Serve immediately or chill in the refrigerator for 20–30 minutes to let the flavors meld before serving.
Nutrition Facts
Calories |
299 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.7 g | 20% | |
| Saturated Fat | 4.1 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 13 mg | 4% | |
| Sodium | 632 mg | 27% | |
| Total Carbohydrate | 31.3 g | 11% | |
| Dietary Fiber | 7.8 g | 28% | |
| Total Sugars | 8.5 g | ||
| Protein | 10.6 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 144 mg | 11% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 542 mg | 12% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
