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Fresh Mediterranean Chickpea Salad Meal Prep Bowls

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These Fresh Mediterranean Chickpea Salad Meal Prep Bowls are a quick, no-cook meal prep solution that stays fresh for up to five days. Marinated chickpeas, crisp vegetables, and creamy feta come together in a bright lemon-oregano dressing for a satisfying and flavorful lunch.

Ingredients

Scale
  • 2 (15-ounce) cans chickpeas, drained and rinsed
  • 1 large English cucumber, diced
  • 1 pint cherry tomatoes, halved
  • 1 small red onion, finely diced
  • 1/2 cup Kalamata olives, pitted and halved
  • 1 block (8 ounces) feta cheese, crumbled
  • 1/2 cup fresh flat-leaf parsley, chopped
  • 1/4 cup extra virgin olive oil
  • 3 tablespoons fresh lemon juice (from 2 large lemons)
  • 1 tablespoon red wine vinegar
  • 1 teaspoon dried oregano
  • 1 small garlic clove, minced
  • Salt and black pepper to taste

Instructions

  1. Make the dressing first: In a small bowl or jar, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, and a pinch of salt and pepper. Set aside.
  2. Drain and rinse both cans of chickpeas thoroughly under cold water. Shake off excess water, then spread on a clean kitchen towel and pat dry. Transfer dried chickpeas to a large mixing bowl.
  3. Pour about half the dressing over the chickpeas and toss to coat. Let them sit while you chop the vegetables—at least 10 minutes.
  4. Dice the cucumber into half-inch pieces. Halve the cherry tomatoes. Finely dice the red onion. If sensitive to raw onion, soak diced onion in cold water for 5 minutes, then drain well.
  5. Add the cucumber, tomatoes, onion, and Kalamata olives to the bowl with the marinated chickpeas. Pour the remaining dressing over everything and stir gently until combined.
  6. Crumble the feta over the top and add the chopped parsley. Fold everything together gently. Taste and adjust salt and pepper.
  7. Divide the salad evenly among 4 to 6 meal prep containers. Press down gently, seal lids tightly, and refrigerate for at least 1 hour before eating.

Notes

For best results, dry chickpeas thoroughly and let them marinate for at least 10 minutes. Store containers upside down in the fridge to redistribute dressing. For dairy-free, omit feta and add half an avocado per serving just before eating. For vegan, use crumbled tofu marinated in lemon juice and nutritional yeast. Add cooked quinoa, farro, or couscous for a heartier meal. Do not freeze.

Nutrition

Keywords: Mediterranean chickpea salad, meal prep bowls, no-cook salad, healthy lunch, vegetarian meal prep, chickpea salad, feta salad, easy meal prep

Find it online: https://freshforkful.com/fresh-mediterranean-chickpea-salad-meal-prep-bowls/