Chickpea Cucumber Feta Salad

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🥗 Chickpea Cucumber Feta Salad

📖 Description

This light and refreshing Chickpea Cucumber Feta Salad combines the creaminess of chickpeas with crisp cucumber, tangy feta cheese, and a zesty lemon-olive oil dressing. It’s quick to prepare, protein-packed, and perfect as a side dish, light lunch, or potluck favorite. Naturally vegetarian and Mediterranean-inspired, this salad is a healthy and flavorful way to enjoy fresh ingredients.

📝 Ingredients

  • 2 cups cooked or canned chickpeas (rinsed & drained)

  • 1 large cucumber (diced, peeled if desired)

  • 1 cup cherry tomatoes (halved)

  • ½ small red onion (thinly sliced)

  • ½ cup feta cheese (crumbled)

  • 2 tbsp fresh parsley (chopped)

  • 2 tbsp extra virgin olive oil

  • 2 tbsp fresh lemon juice

  • ½ tsp dried oregano (optional)

  • Salt & black pepper to taste

👩‍🍳 Instructions

  1. In a large bowl, combine chickpeas, cucumber, tomatoes, red onion, and parsley.

  2. In a small jar or bowl, whisk together olive oil, lemon juice, oregano, salt, and pepper.

  3. Pour the dressing over the salad and toss gently to coat.

  4. Add crumbled feta cheese and mix lightly.

  5. Chill in the fridge for 15–20 minutes for best flavor, or serve immediately.

🗒️ Notes

  • Use English cucumber for less bitterness and fewer seeds.

  • For extra flavor, add Kalamata olives or avocado chunks.

  • Can be made ahead — just add feta right before serving to keep it fresh.

💡 Tips

  • Rinse canned chickpeas well to remove excess sodium.

  • If you want extra crunch, add bell peppers or radishes.

  • Store leftovers in an airtight container for up to 2 days.

🍽️ Servings

Makes 4 servings (as a side dish) or 2 servings (as a main light meal).

🔢 Nutritional Info (per serving, side dish)

  • Calories: ~220

  • Protein: 9g

  • Carbohydrates: 25g

  • Fiber: 7g

  • Fat: 10g

  • Saturated Fat: 3g

  • Sodium: 280mg

🌿 Health Benefits

  • High in fiber & protein from chickpeas, aiding digestion and satiety.

  • Rich in antioxidants & vitamins from cucumber, tomato, and parsley.

  • Heart-healthy fats from olive oil support cardiovascular health.

  • Calcium & protein boost from feta cheese.

  • Naturally gluten-free & vegetarian.

❓ Q&A

Q1: Can I make this vegan?
Yes — simply swap feta with vegan cheese or add avocado instead.

Q2: How long can I store it?
Up to 2 days in the refrigerator. Add feta just before serving to keep it fresh.

Q3: Can I use dried chickpeas instead of canned?
Absolutely! Soak overnight and cook until tender. This will make the salad even fresher and less salty.

Q4: What can I serve it with?
It pairs well with grilled chicken, fish, or flatbreads for a Mediterranean-style meal.

Q5: Is this salad good for weight loss?
Yes — it’s nutrient-dense, filling, and low in calories, making it an excellent option for a light, healthy meal.

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