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Easy High-Protein Mediterranean Chickpea Salad

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A quick, filling, and flavorful Mediterranean chickpea salad packed with protein and fresh ingredients, perfect for healthy meals any time.

Ingredients

Scale
  • 2 cans (15 oz / 425 g each) chickpeas, drained and rinsed
  • 1 medium cucumber, diced
  • 1 cup (150 g) cherry tomatoes, halved
  • 1 small red onion, finely chopped
  • ½ cup (75 g) feta cheese, crumbled
  • ½ cup (75 g) Kalamata olives, pitted and sliced
  • ¼ cup fresh parsley, chopped
  • 3 tablespoons fresh lemon juice
  • ¼ cup (60 ml) extra virgin olive oil
  • 1 clove garlic, minced
  • 1 teaspoon dried oregano
  • Salt and pepper to taste

Instructions

  1. Drain and rinse two 15-ounce cans of chickpeas under cold water. Let them drain well in a colander.
  2. Dice 1 medium cucumber into bite-sized pieces. Halve 1 cup of cherry tomatoes. Finely chop 1 small red onion (soak in cold water if desired). Roughly chop ¼ cup fresh parsley.
  3. In a small bowl or jar, whisk together 3 tablespoons fresh lemon juice, ¼ cup extra virgin olive oil, 1 minced garlic clove, 1 teaspoon dried oregano, and salt and pepper to taste.
  4. In a large mixing bowl, toss chickpeas, cucumber, tomatoes, red onion, Kalamata olives, and crumbled feta. Pour the dressing over and gently toss to coat evenly.
  5. Let the salad rest for 10–15 minutes at room temperature or chill for up to an hour to allow flavors to meld.
  6. Taste and adjust seasoning with extra salt, pepper, or lemon juice before serving.

Notes

Rinse chickpeas well to reduce sodium and canned flavor. Use fresh lemon juice for best flavor. Soak red onions in cold water to mellow sharpness. Let salad rest to meld flavors. Adjust dressing to taste and avoid overdressing. Can omit feta for vegan version or add toasted pine nuts for crunch.

Nutrition

Keywords: Mediterranean chickpea salad, high-protein salad, healthy salad, easy salad recipe, vegetarian salad, gluten-free salad

Find it online: https://lucydishes.com/easy-high-protein-mediterranean-chickpea-salad-recipe-for-fresh-healthy-meals/