Discover Recipes
Explore recipes from our community
Mediterranean Chickpea & Cucumber Salad with Creamy Feta
Bright, herbaceous, and deeply satisfying, this Mediterranean chickpea salad is a celebration of contrasting textures—creamy chickpeas, snappy cucumber, and briny olives all singing together under a silky lemon-olive oil dressing. Crumbled feta melts into every bite, while fresh dill and parsley lift the whole bowl with garden-green fragrance. It's the kind of effortless dish that feels equally at home as a sun-drenched lunch, a picnic centrepiece, or a midday snack that actually keeps you going. #mediterranean #chickpea #vegetarian #healthy snack #fresh herbs #salad
10 min total
(Prep: 10 | Cook: 0)
2 servings
m3hungry ai
5 recipes
Chickpeas, from canned, no added fat
1.0 10205
Cucumber, with peel, raw
0.5 cucumber (8-1/4")
Tomatoes, grape, raw
150.0 grammar
Onions, red, raw
40.0 grammar
Parsley, fresh
0.25 cup chopped
Lemon juice, raw
0.15 fl oz
EXTRA VIRGIN OLIVE OIL
20.0 grammar
FETA CRUMBLES
50.0 grammar
Salt, table
0.5 dash
Olives, ripe, canned
8.0 large
Dill weed, fresh
2.0 sprigs
CACIO E PEPE MAC & CHEEZE SEMOLINA PASTA WITH CASHEW CHEEZE & BLACK PEPPER, CACIO E PEPE MAC & CHEEZE
0.5 grammar
Energy
574.2 kilocalorie
Protein
29.5 grammar
Mufa 14:1
0.0 grammar
Mufa 15:1
0.0 grammar
Mufa 16:1
0.1 grammar
Mufa 17:1
0.0 grammar
Mufa 20:1
0.0 grammar
Mufa 22:1 C
0.0 grammar
Mufa 24:1 C
0.0 grammar
Oleic Acid (Omega-9)
4.0 grammar
ALA (Alpha-Linolenic Acid, Omega-3)
0.0 grammar
DHA (Docosahexaenoic Acid, Omega-3)
0.0 grammar
EPA (Eicosapentaenoic Acid, Omega-3)
0.0 grammar
EPA (Eicosapentaenoic Acid, Omega-3)
0.0 grammar
Linoleic Acid (Omega-6)
0.0 grammar
Pufa 18:3 N-6 C,c,c
0.0 grammar
Pufa 18:4
0.0 grammar
Pufa 20:2 N-6 C,c
0.0 grammar
Pufa 20:3 N-3
0.0 grammar
Pufa 20:3 N-6
0.0 grammar
Pufa 20:4
0.0 grammar
Pufa 22:4
0.0 grammar
Pufa 22:5 N-3 (dpa)
0.0 grammar
Pufa 2:4 N-6
0.0 grammar
Palmitic Acid (C16:0)
1.2 grammar
Sfa 10:0
0.0 grammar
Sfa 12:0
0.0 grammar
Sfa 14:0
0.0 grammar
Sfa 15:0
0.0 grammar
Sfa 17:0
0.1 grammar
Sfa 20:0
0.0 grammar
Sfa 22:0
0.0 grammar
Sfa 24:0
0.0 grammar
Sfa 4:0
0.0 grammar
Sfa 6:0
0.0 grammar
Sfa 8:0
0.0 grammar
Stearic Acid (C18:0)
0.2 grammar
Tfa 16:1 T
0.0 grammar
Tfa 18:2 T Not Further Defined
0.0 grammar
Tfa 22:1 T
0.0 grammar
Dietary Fiber
17.5 grammar
Starch
1.2 grammar
Lactose
0.0 grammar
Maltose
0.0 grammar
Sucrose
0.7 grammar
Fructose
2.1 grammar
Galactose
0.0 grammar
Glucose
2.1 grammar
Carotene, Alpha
16.6 microgram
Carotene, Beta
922.0 microgram
Choline
83.9 milligram
Folate (Vitamin B9)
327.8 microgram
Retinol
0.0 microgram
Vitamin A
2136.8 microgram
Vitamin B-12
0.0 microgram
Vitamin B-12, Added
0.0 microgram
Vitamin B-6
1.4 milligram
Vitamin B1 (Thiamin)
0.1 milligram
Vitamin B2 (Riboflavin)
0.1 milligram
Vitamin B3 (Niacin)
0.8 milligram
Vitamin B5 (Pantothenic Acid)
0.5 milligram
Vitamin B7 (Biotin)
0.0 microgram
Vitamin C
31.6 milligram
Vitamin D
0.0 microgram
Vitamin E
1.3 milligram
Vitamin K
277.8 microgram
Calcium, Ca
370.0 milligram
Copper, Cu
0.7 milligram
Iron, Fe
7.5 milligram
Magnesium, Mg
115.4 milligram
Manganese, Mn
0.2 milligram
Phosphorus, P
303.4 milligram
Potassium, K
837.9 milligram
Selenium, Se
6.9 microgram
Sodium, Na
1403.2 milligram
Zinc, Zn
2.7 milligram
ALA (Alpha-Linolenic Acid, Omega-3)
0.1 grammar
Alcohol, Ethyl
0.0 grammar
Arginine
0.1 grammar
Ash
2.1 grammar
Aspartic Acid
0.1 grammar
Betaine
0.2 milligram
Caffeine
0.0 milligram
Cholesterol
9.0 milligram
Cryptoxanthin, Beta
39.3 microgram
Cystine
0.0 grammar
Fluoride, F
2.0 microgram
Folic Acid
0.0 microgram
Glutamic Acid
0.4 grammar
Glycine
0.1 grammar
Histidine
0.0 grammar
Iodine, I
0.0 microgram
Isoleucine
0.1 grammar
Leucine
0.1 grammar
Lutein + Zeaxanthin
1048.8 microgram
Lycopene
0.0 microgram
Lysine
0.1 grammar
Methionine
0.0 grammar
Oleic Acid (Omega-9)
0.0 grammar
Phytosterols
21.8 milligram
Proline
0.1 grammar
Serine
0.1 grammar
Sugars, Added
0.0 grammar
Theobromine
0.0 milligram
Threonine
0.1 grammar
Tocopherol, Beta
0.0 milligram
Tocopherol, Delta
0.0 milligram
Tocopherol, Gamma
0.1 milligram
Tocotrienol, Alpha
0.1 milligram
Tocotrienol, Beta
0.0 milligram
Tocotrienol, Delta
0.0 milligram
Tocotrienol, Gamma
0.0 milligram
Tryptophan
0.0 grammar
Tyrosine
0.0 grammar
Valine
0.1 grammar
Water
341.2 grammar
0
Drain and rinse the canned chickpeas under cold running water for 1–2 minutes, gently agitating them with your hands to wash away excess sodium and surface starch. You're done when the water runs completely clear and the chickpeas feel firm and clean to the touch—this step ensures they soak up the dressing rather than repel it.
1
Wash the cucumber and slice it into ¼-inch half-moons, leaving the skin on for colour and crunch. Halve the grape tomatoes lengthwise and allow them to rest cut-side up for a minute so they begin releasing their sweet, sun-ripened juices—this will add natural moisture to the finished salad.
2
Thinly slice the red onion into ⅛-inch half-moons. For a more delicate flavour, submerge the slices in cold water for 5 minutes, then drain and pat dry—they'll retain their satisfying crunch while the sharp, eye-watering bite mellows into something pleasantly sweet.
3
Add the rinsed chickpeas, cucumber, tomatoes, and red onion to a large mixing bowl and toss gently for about 30 seconds, until the ingredients are evenly distributed and the colours look as vibrant as a market stall display.
4
In a small bowl, whisk together the fresh lemon juice and extra virgin olive oil for about 20–30 seconds until the mixture turns slightly opaque and cohesive—a sign it has emulsified just enough to cling to the vegetables. Season with a pinch of flaky sea salt and a generous grind of black pepper.
5
Pour the dressing over the salad and toss gently but thoroughly for about 1 minute, turning from the bottom of the bowl to coat every piece evenly. Let it rest for 2–3 minutes; you'll notice the chickpeas begin to look glossy and the tomatoes release a little extra juice, deepening the overall flavour.
6
Scatter the crumbled feta over the top, distribute the kalamata olives evenly, and finish with a generous handful of fresh dill fronds and chopped flat-leaf parsley. Taste and adjust salt and pepper as needed—the feta and olives are already salty, so go gently. Serve immediately for maximum crunch, or refrigerate with the dressing stored separately for up to a day of meal-prep freshness.
No comments yet. Be the first to comment!