Mediterranean Chickpea Salad
A bright, crunchy no-cook salad with chickpeas, cucumber, and a tangy lemon-herb dressing. Pack it for work lunches that don't need a microwave.
PROTEIN 10g
CALORIES 275
P:E RATIO 0.3
TIME 15m
YIELD 5
P:E 0.3
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
2 cans (15 oz each) chickpeas, drained and rinsed FLAVOR
1 English cucumber, diced PRODUCE
1 pint cherry tomatoes, halved PRODUCE
½ cup Kalamata olives, halved PRODUCE
½ cup diced red onion FLAVOR
¼ cup fresh parsley, chopped FLAVOR
3 tablespoons extra virgin olive oil FLAVOR
3 tablespoons red wine vinegar FLAVOR
1 tablespoon lemon juice FLAVOR
1 teaspoon dried oregano FLAVOR
1 clove garlic, minced FLAVOR
Salt and pepper to taste FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 5 days. Best on days 1–3 when vegetables are crunchiest. Do not freeze.
- Batching: Keep dressing separate until the day you eat each portion for the crunchiest texture.
- Reheat: Serve cold — no reheating required. Let come to room temperature for 10 minutes for best flavor.
EXECUTION STEPS
01
THE MACRO PREP
In a large bowl, combine chickpeas, cucumber, cherry tomatoes, olives, red onion, and parsley.
02
HIGH HEAT SEAR
In a small jar, combine olive oil, red wine vinegar, lemon juice, oregano, garlic, salt, and pepper. Shake vigorously until emulsified.
03
THE MACRO PREP
Pour the dressing over the salad and toss gently to coat everything evenly.
04
THE MACRO PREP
Taste and adjust seasoning as needed.
05
STEP 5
Divide among 5 meal-prep containers. Seal tightly.
PRIMARY CATEGORY
EXPLORE MORE No Cook ProteinRELATED INGREDIENTS
FULL EXECUTION PLANS
5-DAY BEGINNER MEAL PREP PLAN ›GROCERY LIST
servings
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 1 English cucumber, diced
- 1 pint cherry tomatoes, halved
- ½ cup Kalamata olives, halved
- ½ cup diced red onion
- ¼ cup fresh parsley, chopped
- 3 tablespoons extra virgin olive oil
- 3 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 1 teaspoon dried oregano
- 1 clove garlic, minced
- Salt and pepper to taste