Mediterranean Chickpea Salad
This is the recipe for one of the one-bowl, no-cook salads I mix on the weekend and eat all week: chickpeas, cucumber, tomato, red onion, olives and feta in a lemon and oregano dressing. No rating yet. I’ll add one the next time I make it.
The batch
Seven servings, mixed in one container. No cooking.
| Amount | Ingredient |
|---|---|
| 5 cans (15.5 oz; ~1,250 g drained) | Chickpeas, rinsed and drained |
| 3½ cups (465 g) | Cucumber, diced (6 mini or 2 English) |
| 3½ cups (570 g) | Cherry or grape tomatoes, halved |
| 1 medium (~110 g) | Red onion, finely diced |
| 1½ cups (200 g) | Pitted kalamata olives, halved |
| 7 oz (200 g) | Feta, crumbled |
Dressing: ½ cup (120 g) lemon juice, ¼ cup (55 g) olive oil, 2 tsp dried oregano, 2 grated garlic cloves, ½ tsp salt and black pepper. Whisk it in the bottom of the container, add everything else, toss. It’s best from day two, once the onion mellows and the chickpeas take up the lemon.
Buy the feta as a block and crumble it yourself. It’s cheaper than the pre-crumbled tubs and tastes better.
Per serving
| Cal | Protein | Carbs | Fiber | Fat | |
|---|---|---|---|---|---|
| Salad alone | 460 | 18 g | 49 g | 13 g | 22 g |
| + a can of salmon | 660 | 58 g | 49 g | 13 g | 29 g |
| + 2 hard-boiled eggs | 600 | 30 g | 50 g | 13 g | 32 g |
Beans alone don’t carry enough protein for my day, so each bowl gets one of those on top. Sodium runs high, around 1,000 mg a serving between the chickpeas, olives and feta; rinsing the chickpeas well cuts some of it.
Drafting assistance for this piece was provided by Claude (Anthropic). This account describes a personal experience documented from my own records rather than a claim resting on external sources; the opinions are my own.