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Chickpea Cucumber Feta Salad

5 from 33 votes (Click on the stars to vote!)

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Low CarbVegetarian

This chickpea cucumber feta salad is an epic summer salad that packs a punch of flavors and is so quick and easy to make. It is a delightful choice for the vegetarian crowd too. As a result, it is always a hit at potlucks and picnics.

Fresh tomatoes, cucumbers, red bell peppers, olives, and fresh herbs are tossed in with chickpeas and drizzled with a super simple vinaigrette made from olive oil, lemon juice, and vinegar. Perfect by itself, or as a side for BBQs, picnics, and potlucks, it takes the spotlight all on its own!

Being a low GI, high fiber lunch, this chickpea salad makes a filling afternoon treat, yet it won’t put you in a post-lunch food coma! For this reason, this makes a good lunch option as well.

Mediterranean diet has been considered one of the healthiest diets, and this salad is chock-a-full of flavors, plant proteins, fiber, and good fats. The fiber, protein, and fats also help you keep full for longer making this a perfect meal by itself. 

What are the ingredients of this Feta Salad?

The ingredients of the Mediterranean chickpea salad are as follows

  1. Chickpeas are also called Garbanzo beans. (canned or soaked and boiled) 
  2. Cucumbers 
  3. Tomatoes – Roma Tomatoes are the best, but you can use any ripe variety. 
  4. Olives
  5. Fresh herbs like Basil and Oregano
  6. Red Onions
  7. Feta Cheese
  8. Red Bell Pepper / Red Capsicum
  9. Salt
  10. Pepper

For the dressing

  1. Olive Oil
  2. Lemon Juice
  3. Red Wine Vinegar
  4. Garlic 
  5. Salt and Pepper to taste

Can I make this salad out of dried chickpeas?

Although canned chickpeas are pantry favorites, it is also super easy to make them from scratch. Just soak chickpeas in water overnight and boil or pressure cook till well done. They should retain their shape, and not go mushy. 

The liquid from cans or from boiling the chickpeas is called Aquafaba. Due to its texture after whipping, it makes an excellent vegan alternative for egg whites. 

How do I make Chickpea Cucumber Feta Salad?

This is a super quick and easy salad to make, especially if using canned tomatoes.

If using dried, chickpeas, soak them in at least four times the volume of water. After about 8 hours, drain the excess water, and boil them till they are soft enough to bite into. However, do not cook too much or they become mushy. You can also cook them in your instant pot.

Finely chop cucumbers, capsicum, and tomatoes. Slice olives lengthwise into halves or quarters. Rough chop fresh herbs. Dice garlic pods. Once prepped, just toss the vegetables with the cooled chickpeas and drizzle the dressing.

A note about watery vegetables: Tomatoes and cucumbers tend to sweat once you add salt. To prevent this, add salt and dressing just before serving. The other alternative is to add salt separately to each of them and let them drain. The downside to this method is losing juices and nutrients from the vegetables. 

Variations to Chickpea Salad

Variation – Substitute fresh tomatoes with sun-dried tomatoes. This adds a deeper flavor.

Higher Protein – Up your protein content by adding cooked chicken to make Chickpea Chicken Salad.

Another good addition would be figs – either fresh, dried, or caramelized. The creamy sweetness of the figs perfectly complements the tartness of feta and vinegar.

If you like your salad with a bit of heat, add diced fresh red chilies. 

Is this salad suitable to pack for lunch?

It definitely is! Packed with proteins, fiber, and good fats, it is guaranteed to keep you full all afternoon. It is perfect for a delicious summer lunch. Just remember to not add salt and pack the vinaigrette dressing separately in a leak-proof container. Add a cold pack to keep it cool.

I do not like the smell of onions in my lunch box – Soaking onions in two cups of water and a tablespoon of vinegar will help get rid of some of the smell as well as the pungent taste. The best onions to use are red onions as they are suitable for salads. 

How long does this Chickpea Salad keep?

– If no salt or dressing is added, this will keep fresh for 3 days in the fridge.

 

Creating a Mason Jar Salad

Mason jars can be used to prep this salad in advance. Quart-sized or 1000mL is a good size for a generous salad that makes the main meal rather than a side salad. To layer your salad, add ingredients in the following order.

  1. Dressing
  2. Garlic
  3. Onions 
  4. Chickpeas
  5. Olives
  6. Red bell peppers / Red Capsicum 
  7. Cucumbers
  8. Tomatoes
  9. Crumbled feta
  10. Fresh herbs

Vegan options – There are a few vegan substitutes to feta, which will make this the perfect vegan salad. 

Low carb / Keto option – If chickpeas do not fit your carb macros, sprouted moong/mung beans can be a lower-carb alternative. 

Some more Recipes: Try this delicious Skillet Lasagna by Flavor Feed.

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Chickpea Cucumber Feta Salad

Chickpeas, Feta Cheese, Cucumbers, Tomatoes, Olives, Onions, and Lemon Vinaigrette
5 from 33 votes (Click on the stars to vote!)
Print Pin Rate
Course: lunch, Salad, Snack
Cuisine: Mediterranean
Keyword: Chickpea cucumber salad, greek salad, Healthy, mediterranean, vegetarian
Categories: Salads
Servings: 4 servings
Calories: 261kcal

Ingredients
  

Salad

  • 1 can Chickpeas
  • 1 cup Cucumbers
  • 1 cup Tomatoes
  • 1/4 cup Olives
  • 1/2 cup Onions Red
  • 1 cup Feta Cheese
  • 1/2 cup Mint for garnish

Salad Dressing

  • 4 tbsp Olive Oil
  • 2 tbsp Lemon Juice
  • 1 tbsp Vinegar
  • 1 tsp Salt
  • 1/4 tsp Pepper
  • 1/2 tsp Dijon Mustard

Instructions

  • Drain chickpeas from the can.
  • Slice tomatoes, onions, cucumbers, and olives and add to chickpeas
  • Crumble feta cheese and add to salad.
  • Add all dressing ingredients to a clean glass jar, close the lid tight and shake it.
  • Pour all dressing on the salad, toss well to coat, and serve immediately.

Nutrition

Calories: 261kcal | Carbohydrates: 7g | Protein: 6g | Fat: 24g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 13g | Cholesterol: 33mg | Sodium: 1144mg | Potassium: 233mg | Fiber: 2g | Sugar: 4g | Vitamin A: 767IU | Vitamin C: 12mg | Calcium: 218mg | Iron: 1mg
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10 Comments on “Chickpea Cucumber Feta Salad”

  1. This was a fantastic salad that was loaded with flavor and delicious ingredients. Fresh ingredients with a tasty dressing. This will be in our recipe rotation often.

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