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Healthy Mediterranean Chickpea Salad Meal Prep Bowls

Healthy Mediterranean Chickpea Salad Meal Prep Bowls - featured image
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These Healthy Mediterranean Chickpea Salad Meal Prep Bowls are a quick, easy, and delicious meal prep solution made with simple ingredients like chickpeas, cucumber, tomatoes, feta, and a tangy lemon vinaigrette. Perfect for busy weeks, they actually get better after a day in the fridge and are a crowd-pleaser for any occasion.

Ingredients

Scale
  • 2 cans (15 oz each) chickpeas, drained and rinsed
  • 1 large English cucumber, diced (about 2 cups)
  • 1 pint cherry tomatoes, halved (about 2 cups)
  • 1 medium red onion, finely diced (about 1 cup)
  • 1 cup Kalamata olives, halved
  • 1 cup crumbled feta cheese
  • 1/2 cup chopped fresh parsley
  • 1/4 cup chopped fresh mint (optional)
  • 1/3 cup extra virgin olive oil
  • 1/4 cup fresh lemon juice (about 2 lemons)
  • 2 tablespoons red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon dried oregano
  • 1 clove garlic, minced
  • Salt and black pepper to taste (about 1/2 tsp salt and 1/4 tsp pepper)
  • 2 cups cooked quinoa or couscous (optional, for serving)
  • Pita bread or pita chips (optional, for serving)
  • Mixed greens or arugula (optional, for serving)

Instructions

  1. Drain and rinse both cans of chickpeas in a colander under cold water. Let them drain well, then pat dry with a clean kitchen towel to remove excess moisture.
  2. Dice the cucumber into small, bite-sized pieces (about 1/2 inch). Halve the cherry tomatoes. Finely dice the red onion. If sensitive to raw onion, soak diced onion in cold water for 10 minutes, then drain.
  3. Halve the Kalamata olives. Chop the fresh parsley and mint, removing any thick stems.
  4. In a small bowl or mason jar, combine olive oil, fresh lemon juice, red wine vinegar, Dijon mustard, dried oregano, minced garlic, salt, and pepper. Whisk or shake vigorously until well combined. Taste and adjust seasoning.
  5. In a large mixing bowl, add the drained chickpeas, diced cucumber, halved cherry tomatoes, diced red onion, halved olives, crumbled feta cheese, chopped parsley, and chopped mint. Gently stir to distribute evenly.
  6. Pour the vinaigrette over the salad. Use a spatula or large spoon to gently fold everything together until all ingredients are coated. Be careful not to overmix.
  7. Let the salad rest at room temperature for about 15 minutes before serving to allow flavors to meld.
  8. If using quinoa or couscous, divide it evenly among meal prep containers. Top with the chickpea salad. If using greens, place them at the bottom of the container and add salad on top.
  9. Seal containers and refrigerate. The salad will keep for up to 5 days. Enjoy cold or let sit at room temperature for 10 minutes before eating.

Notes

For best results, let the salad rest for 15 minutes before serving to allow flavors to meld. For extra crunchy vegetables, keep dressing separate and add just before eating. Toasting chickpeas at 400°F for 15 minutes adds a nice texture. Avoid overdressing; start with half the dressing and add more as needed. Use block feta and crumble it yourself for better texture.

Nutrition

Keywords: Mediterranean chickpea salad, meal prep bowls, healthy lunch, vegetarian, gluten-free, quick and easy, potluck recipe

Find it online: https://sparklespoon.com/healthy-mediterranean-chickpea-salad-meal-prep-bowls/