Is your salad game stuck in a boring loop of lettuce and dressing? What if you could whip up a protein-packed, flavor-bursting salad that’s ready in under 15 minutes? This Mediterranean Chickpea & Cucumber Salad with Feta is the answer. It’s bright, bold, and balanced—perfect as a light lunch, meal prep hero, or summer side dish.
Rich in plant-based protein, fiber, and healthy fats, this salad is as nourishing as it is delicious. Let’s dive into why this Mediterranean chickpea salad recipe deserves a permanent spot in your rotation.
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cucumber, sliced
- 1/4 cup red onion, finely chopped
- 1/3 cup feta cheese, crumbled
- 1/4 cup sun-dried tomatoes, chopped
- 2 tbsp fresh dill, chopped
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- Salt and pepper to taste
Step-by-Step
Step 1: Prep the Ingredients
Drain and rinse chickpeas. Slice cucumbers, chop red onion and sun-dried tomatoes, and crumble feta.
Step 2: Mix the Base
In a large bowl, combine chickpeas, cucumber, red onion, sun-dried tomatoes, and dill.
Step 3: Dress It Up
Drizzle olive oil and red wine vinegar over the mixture. Toss well to combine.
Step 4: Add the Feta
Gently fold in the crumbled feta cheese. Season with salt and pepper to taste. Serve immediately or chill.
Variations
- Vegan Version: Skip the feta or use plant-based feta.
- Add Crunch: Toss in chopped walnuts or toasted pine nuts.
- Greens Upgrade: Serve over arugula or spinach for added volume.
- Grain Bowl: Add quinoa or couscous to make it a full meal.
COOKING Note
- Use English or Persian cucumbers for fewer seeds and better texture.
- Let the salad chill for 10–15 minutes to enhance flavors.
- Feta can be added just before serving to keep it intact.
Serving Suggestions
Serve this salad chilled as a standalone dish or as a side to grilled chicken, salmon, or pita sandwiches. It’s ideal for picnics, potlucks, or weekday meal prep. Pair with lemony hummus and warm flatbread for a complete Mediterranean spread.
Storing Tips for the Recipe
Store in an airtight container in the fridge for up to 3 days. Add feta just before serving if preparing ahead to prevent it from becoming mushy. Stir well before serving to redistribute dressing.
Timing
Prep Time: 10 minutes
Cooking Time: None
Total Time: 10 minutes
Yield: Serves 4
Nutritional Information (Per Serving)
Calories: 270 kcal
Protein: 9 grams
Sodium: 380 mg
Healthier Alternatives for the Recipe
- Use reduced-fat feta or skip it altogether.
- Replace olive oil with lemon juice for a lighter dressing.
- Add more veggies like bell peppers or cherry tomatoes.
- Choose low-sodium chickpeas to manage sodium levels.
Common Mistakes to Avoid
- Using watery cucumbers: Pat them dry to avoid a soggy salad.
- Overmixing: Add feta last and stir gently.
- Skipping acid: Vinegar or lemon juice brings the salad to life.
- Serving warm: Chill it slightly to allow the flavors to meld.
Conclusion
This Mediterranean Chickpea & Cucumber Salad with Feta is a fresh, flavorful twist on the everyday salad. It’s nutrient-dense, easy to make, and endlessly versatile. Whether you’re packing lunch or prepping for a summer barbecue, this dish is sure to be a hit.
Give it a try and don’t forget to share your version in the comments! Discover more refreshing, vibrant recipes on our homepage.
Frequently Asked Questions (FAQs)
Q: Can I make this ahead of time?
A: Yes! It’s perfect for meal prep. Just store the feta separately and mix it in before serving.
Q: What can I use instead of red wine vinegar?
A: Try lemon juice or apple cider vinegar for a similar tang.
Q: Is this salad gluten-free?
A: Yes! All the ingredients listed are naturally gluten-free.
Q: How long does it keep in the fridge?
A: Up to 3 days when stored properly.
Q: Can I add protein to make it a full meal?
A: Absolutely—grilled chicken, tuna, or boiled eggs make great additions.