Description
A refreshing Mediterranean-inspired chickpea salad packed with protein-rich legumes, crisp vegetables, and a creamy tzatziki dressing. Perfect for meal prep, picnics, or a light, healthy lunch.
Ingredients
For the Mediterranean Chickpea Salad:
2 cans (15 oz each) chickpeas, drained and rinsed
1 English cucumber, diced
1 pint cherry tomatoes, halved
1 red bell pepper, chopped
1/2 red onion, finely diced
1/4 cup kalamata olives, pitted and sliced
1/2 cup crumbled feta cheese
1/4 cup fresh parsley, chopped
2 tablespoons fresh mint, chopped
2 tablespoons extra virgin olive oil
1 tablespoon fresh lemon juice
1 teaspoon dried oregano
Salt and freshly ground black pepper to taste
For the Tzatziki Dressing:
1 cup Greek yogurt
1/2 cucumber, grated and excess water squeezed out
2 cloves garlic, minced
1 tablespoon extra virgin olive oil
1 tablespoon fresh lemon juice
1 tablespoon fresh dill, chopped
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Instructions
1. Drain and rinse chickpeas. Optionally, toast in dry pan for 5 minutes.
2. Dice cucumber, halve tomatoes, chop bell pepper, finely dice red onion.
3. In large bowl, combine chickpeas, cucumber, tomatoes, bell pepper, onion, olives, parsley, and mint. Toss gently.
4. In medium bowl, mix Greek yogurt, grated cucumber, garlic, olive oil, lemon juice, dill, salt, and pepper until smooth.
5. Drizzle olive oil and lemon juice over salad base. Add oregano, salt, and pepper. Toss to combine.
6. Top with crumbled feta. Reserve some feta and herbs for garnish.
7. Refrigerate salad for at least 30 minutes. Serve with tzatziki on the side or mixed in.
Notes
Swap chickpeas for cannellini beans for a different texture.
Omit feta and use coconut yogurt for a vegan version.
Fresh basil can replace mint for a different flavor.
For meal prep, store dressing and salad separately and add tomatoes just before serving.
Serve in lettuce cups, pita pockets, or layered in jars for a portable meal.