Servings: 6
Prep Time: 20 minutes
Cook Time: 0 minutes (if using canned chickpeas)
Total Time: 20 minutes

Ingredients

Salad

• 2 (15-ounce/425 g) cans chickpeas, drained and rinsed (about 3 cups)
• 1 English cucumber, diced
• 1½ cups cherry tomatoes, halved
• 1 large red bell pepper, diced
• ½ cup red onion, finely diced
• ¾ cup green olives, sliced
• ½ cup Kalamata olives, sliced
• 5 ounces (140 g) feta cheese, crumbled
• ¼ cup fresh parsley, finely chopped

Lemon Herb Dressing

• ¼ cup extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 teaspoon lemon zest (optional)
• 1 tablespoon red wine vinegar
• 1 garlic clove, minced
• 1 teaspoon dried oregano
• ½ teaspoon Dijon mustard (optional)
• ½ teaspoon salt
• ¼ teaspoon black pepper

Instructions

1. Prepare the vegetables

• Drain and rinse the chickpeas.
• Dice the cucumber and bell pepper.
• Halve the tomatoes.
• Finely dice the onion.
• Slice the olives.
• Chop the parsley.

2. Make the dressing

In a small bowl or jar, whisk together:

• Olive oil
• Lemon juice
• Lemon zest
• Red wine vinegar
• Garlic
• Oregano
• Dijon mustard
• Salt
• Pepper

3. Assemble

In a large bowl combine:

• Chickpeas
• Cucumber
• Tomatoes
• Bell pepper
• Onion
• Olives
• Parsley

Pour dressing over the salad and toss gently.

4. Finish

Fold in the feta cheese last to keep it from breaking apart too much.

5. Chill

Refrigerate for 20–30 minutes before serving for the best flavor.

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Tips

• Rinse canned chickpeas well to reduce sodium.
• Soak diced onion in cold water for 10 minutes if you prefer a milder flavor.
• Add feta just before serving for the freshest texture.
• The salad tastes even better after a few hours in the refrigerator.

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Variations

• Add grilled chicken for extra protein.
• Add quinoa or farro for a heartier meal.
• Add avocado just before serving.
• Substitute goat cheese for feta.
• Add fresh mint or dill.

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Storage

• Refrigerate in an airtight container for up to 4 days.
• Do not freeze.
• If making ahead, keep the feta separate until serving.

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Approximate Nutrition (per serving)

• Calories: 300
• Protein: 11 g
• Carbohydrates: 24 g
• Fiber: 7 g
• Sugars: 5 g
• Fat: 18 g
• Saturated Fat: 5 g
• Cholesterol: 17 mg
• Sodium: 600–750 mg (varies with olives and feta)
• Potassium: 430 mg

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Allergen Information

This recipe is:

• Vegetarian
• Gluten-free
• Egg-free
• Soy-free

Contains:

• Milk (dairy) from feta cheese.

May contain:

• Cross-contact allergens depending on canned chickpeas, olives, or feta brand.

Nut Information:

• The recipe does not intentionally contain peanuts or tree nuts.
• Ingredients commonly used (olive oil, vegetables, chickpeas, feta, herbs) are naturally nut-free.
• However, packaged ingredients may be processed in facilities that also handle nuts. If preparing for someone with a severe nut allergy, check labels for:
  • Chickpeas
  • Feta cheese
  • Olives
  • Dijon mustard (if used)
  • Seasonings

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Frequently Asked Questions (Q&A)

Q: Can I make this vegan?
A: Yes. Omit the feta or replace it with a dairy-free feta alternative.

Q: Can I use dried chickpeas?
A: Yes. Cook about 1½ cups dried chickpeas to yield approximately 3 cups cooked.

Q: Can I prepare it ahead?
A: Yes. It can be made up to 24 hours ahead. Add the feta just before serving.

Q: How can I lower the sodium?
A: Use low-sodium chickpeas, rinse them well, reduce the olives, and use less feta.

Q: What proteins pair well with this salad?
A: Grilled chicken, shrimp, salmon, tuna, or tofu all pair well.

Q: Can I add pasta?
A: Yes. Toss with cooked and cooled rotini, penne, or orzo for a pasta salad.

Q: Why is my salad watery?
A: Cucumbers and tomatoes release moisture over time. Drain excess liquid before serving or add the dressing shortly before eating.

Q: Can I freeze it?
A: Freezing is not recommended because the fresh vegetables and feta lose their texture after thawing.

Q: Is this recipe suitable for meal prep?
A: Yes. It holds up well for 3–4 days in the refrigerator, making it a great option for lunches.