Mediterranean Chickpea, Cucumber, and Feta Meal-Prep Salad
Ingredients
For the Salad
2 cans (15 oz each) chickpeas, drained and rinsed
2 medium cucumbers, diced
1½ cups cherry tomatoes, halved
½ small red onion, thinly sliced
½ cup Kalamata olives, pitted and halved
¾ cup crumbled feta cheese
¼ cup fresh parsley, chopped
2 tablespoons fresh dill, chopped
1 tablespoon fresh mint, chopped, optional
Lemon-Oregano Dressing
¼ cup extra-virgin olive oil
3 tablespoons fresh lemon juice
1 tablespoon red wine vinegar
1 teaspoon dried oregano
1 small garlic clove, finely minced
½ teaspoon Dijon mustard
½ teaspoon salt
¼ teaspoon black pepper
Instructions
1. Prepare the Chickpeas
Drain and rinse the chickpeas thoroughly under cool running water. Pat them gently with paper towels to remove excess moisture.
Place them in a large mixing bowl. Removing excess water helps the dressing cling better to the chickpeas and keeps the salad from becoming watery.
2. Prepare the Vegetables
Dice the cucumbers and halve the cherry tomatoes. Thinly slice the red onion and halve the Kalamata olives.
Add the vegetables to the bowl with the chickpeas. Sprinkle in the fresh parsley, dill, and optional mint.
3. Make the Dressing
In a small bowl or jar, combine olive oil, lemon juice, red wine vinegar, oregano, minced garlic, Dijon mustard, salt, and black pepper.
Whisk or shake until the dressing is well combined and slightly emulsified.
4. Combine the Salad
Pour the dressing over the chickpea and vegetable mixture. Gently toss until everything is evenly coated.
Add the crumbled feta last and fold it through gently so it stays in small creamy pieces rather than breaking down completely.
Taste and adjust the seasoning with additional lemon juice, oregano, or black pepper if desired.
5. Meal Prep
Divide the salad into 4–5 airtight meal-prep containers. For the best texture, you can keep the feta and dressing separate and add them shortly before eating.
Refrigerate and enjoy within 3–4 days.
Serving Suggestions
Serve the salad cold or allow it to sit at room temperature for a few minutes before eating. Add warm pita bread, hummus, grilled chicken, tuna, or hard-boiled eggs for a more substantial meal.
Servings: 4–5
Prep Time: 15 minutes
Cook Time: None
Total Time: 15 minutes
Tips & Variations
For extra crunch, add chopped bell peppers or toasted sunflower seeds. Avocado can also be added just before serving.
If you prefer a stronger Mediterranean flavor, increase the oregano and add a few thin slices of preserved lemon. For extra protein, add grilled chicken or cooked quinoa.
Keep the salad well chilled and use clean utensils when portioning it for meal prep. The flavors become even better after resting for several hours as the chickpeas absorb the lemony dressing.