Mains· Mediterranean

Mediterranean Chickpea Salad

Name: Mediterranean Chickpea Salad
Prep time: 15 min
Total time: 15 min
Yield: 3 servings
Cuisine: Mediterranean
Ingredients: 2 cans chickpeas, drained; 1 cucumber, diced; 1 cup cherry tomatoes, halved; 1/2 cup feta cheese, crumbled; 1/4 cup red onion, minced; 1/4 cup parsley, chopped; 3 tbsp olive oil; 2 tbsp lemon juice; Salt and pepper to taste

A no-cook chickpea salad with cucumber, cherry tomatoes, feta and herbs in a lemon-olive-oil dressing.

High-ProteinMediterraneanHigh-FiberVegetarianGluten-Free

🧺 You have 0/9 tracked ingredients — missing Chickpeas (Garbanzo Bean, Cucumber, Tomato, Cheese +5.

3Serves

15mPrep

0mCook

15mTotal

EasyLevel

Ingredients

Make

servings

·2 cans chickpeas, drained~480 g↗ Chickpeas (Garbanzo Bean
·1 cucumber, diced~200 g↗ Cucumber
·1 cup cherry tomatoes, halved~150 g↗ Tomato
·1/2 cup feta cheese, crumbled~75 g↗ Cheese
·1/4 cup red onion, minced~40 g↗ Onions
·1/4 cup parsley, chopped~15 g↗ Parsley
·3 tbsp olive oil~41 g↗ Olive Oil
·2 tbsp lemon juice~30 g↗ Lemon
·Salt and pepper to taste~2 gSalt

Steps

1Combine the chickpeas, cucumber, tomatoes, feta, red onion and parsley in a bowl.
2Whisk the olive oil and lemon juice with salt and pepper.
3Toss to coat and let sit 10 minutes before serving.

Tips

💡Keeps 3 days in the fridge — a great make-ahead lunch.

Nutrition · 1 serving (~344 g)

🔥 Calories478

🥩 Protein19g38% DV

🍞 Carbs51g19% DV

🥑 Fat23g30% DV

🌿 Fiber13g46% DV

Sugar 12 gSodium 775 mg

Vitamins

Vitamin K114mcg95%

Folate357mcg89%

Vitamin B60.50mg29%

Vitamin C23mg25%

Thiamin0.27mg23%

Riboflavin0.28mg22%

Vitamin E3.0mg20%

Vitamin B120.38mcg16%

Vitamin A107mcg12%

Niacin1.7mg11%

Vitamin D0.05mcg0%

Minerals

Copper0.58mg64%

Manganese1.5mg63%

Phosphorus394mg32%

Zinc2.8mg25%

Iron4.1mg23%

Magnesium88mg21%

Potassium941mg20%

Calcium239mg18%

Selenium8.1mcg15%

Estimated per serving — for guidance, not a measured label.

What drives the score

82/100

Grade A

Nutrient density28/35

Protein quality9/15

Fiber7/10

Healthy fats9/10

Bioactives15/15

Glycemic impact9/10

− 1 anti-nutrient penalty

Bioactives

oleocanthalflavanolsluteinanthocyaninslycopene

⚠ Moderate sodium

What's in it — ingredient scores

This recipe scores 82 / A — the blend of the ingredients below. Whole-food ingredients carry their own health score (tap one to explore it); pantry staples and seasonings don't.