Low-Point Mediterranean Chickpea Salad
Yields: 4–6 servings
The Ingredients
Base: 2 cans (15 oz each) chickpeas, rinsed and drained.
Veggie Crunch: 2 cups English cucumber (diced), 1 pint cherry tomatoes (halved), and 1 bell pepper (diced).
Aromatics: ½ small red onion (finely diced) and ½ cup fresh parsley (chopped).
Creaminess: ½ cup light or fat-free feta cheese crumbles.
The Zesty Dressing:
3 tbsp lemon juice (fresh is best)
1 tbsp red wine vinegar
1 tsp dried oregano
1 clove garlic, minced
Salt and black pepper to taste
Optional: 1 tsp extra virgin olive oil (omit for the lowest possible points)
Preparation Steps
Prep the Chickpeas: Ensure the chickpeas are thoroughly rinsed and patted dry. This helps the dressing stick to them better.
Chop: Try to dice the cucumber, peppers, and onions into uniform sizes so you get a bit of everything in every spoonful.
Whisk the Dressing: In a small bowl, whisk the lemon juice, vinegar, garlic, and spices.
Toss: Combine the chickpeas and vegetables in a large bowl. Pour the dressing over the top and toss gently.
Finish: Fold in the feta cheese and fresh parsley last to keep the cheese from getting too smashed and the herbs from bruising.
Pro-Tips for Maximum Flavor
Let it Marinate: This salad tastes even better after sitting in the fridge for 30 minutes. It allows the chickpeas to soak up the lemon and garlic.
Storage: This holds up great in the fridge for 3–4 days, making it an excellent meal-prep option.
Bulk it Up: If you want more volume for zero extra points, add some chopped celery or baby spinach.
Note: If you are tracking points, chickpeas and most vegetables are often “zero-point” foods on many popular plans, making the feta and any added oil the only items to count!