Chickpea Feta Salad
This is the lunch I put together when I want something filling and I do not want to cook. Chickpeas, cucumber, feta, and herbs get a lemon-olive oil dressing, then go over lettuce. Rolled in a warm wrap, it looks like the photo: chickpeas still whole, feta in crumbles, cucumber in chunks, a little chili on top. In a bowl it is the same salad, just easier to pack.
It sits in a Mediterranean lane without trying. Olive oil, lemon, herbs, cucumber, and feta are the whole dressing story. No mayo. The chickpeas are the protein, so one can is enough for two wraps or two bowls. Salt the cucumber and onion for a few minutes if you have them, then drain. That keeps the wrap from going soggy by the time you eat it.
I pile the lettuce first, salad second, so the tortilla stays soft instead of wet. It feeds two as a meal and four as a side. The salad keeps for two days. The wrap is better made the day you eat it.
Why you'll love it
- Ready in 15 minutes, no stove.
- Bowl or wrap, same filling.
- Looks like the photo: chickpeas, feta, cucumber, herbs, chili flakes.
- Holds up in the fridge better than a lettuce-only salad.
Anti-Inflammatory & Mediterranean Recipes
Chickpea Feta Salad
- Prep15 min
- Cook0 mins
- Servings2 servings
- Calories390 kcal
Ingredients
- Salad
- Dressing
Instructions
- Stir the dressing in a small cup: olive oil, lemon juice, garlic, salt, and pepper.
- In a bowl, toss the chickpeas, cucumber, feta, parsley, dill, and chili flakes with the dressing. Stop while the feta is still in crumbles.
- For bowls, lay the lettuce in the bottom and spoon the salad over it.
- For wraps, warm the tortillas 20 seconds so they bend. Lay down the lettuce, add the salad, fold the sides in, and roll tight.
- Cut the wrap in half if you want the cross-section in the photo. Eat the same day.
Notes & Tips
- Dry the chickpeas. Wet beans thin the dressing.
- Feta last, and toss once. Overmixing turns it into a paste.
- Lettuce against the tortilla. It keeps the wrap from soaking through.
- Chili flakes on top, not stirred to death, so you still see them.
- Nutrition: Per serving (half the salad, no wrap). Estimate.
- Nutrition: Net carbohydrates: 26g
- Nutrition: WW estimate: 8 points on the current plan (oil, feta, and chickpeas share the points). A large tortilla adds about 4 to 6 points.
- Fridge: 2 days, covered, without the lettuce if you can. Add greens when you eat it.
- Do not freeze it. Cucumber and feta go watery.
- Nutrition is an estimate from one can of chickpeas, feta, cucumber, lettuce, and 2 Tbsp olive oil, split in two. The wrap is extra.
Variations & serving ideas
- 2 large tortillas or flatbreads, optional
- No feta: use crumbled goat cheese, or skip it for dairy-free and add a pinch more salt.
- No wraps: it is a full bowl without them.
- Higher protein: add a chopped hard-boiled egg or an extra half can of chickpeas.
- Milder: skip the chili flakes.
- No dill: use all parsley. The salad still reads green.
Nutrition Facts
Per serving · makes 2 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 390 kcal |
| Total fat | 21 g |
| Sodium | 680 mg |
| Total carbohydrate | 36 g |
| Fibre | 10 g |
| Protein | 16 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
How long does it take to make Chickpea Feta Salad?
15 minutes of prep.
What ingredients do I need for Chickpea Feta Salad?
The key ingredients include chickpeas, crumbled feta, cucumber, garlic, parsley and dill. The recipe card lists every ingredient with exact amounts.
How should I store leftovers?
Fridge: 2 days, covered, without the lettuce if you can.
How many servings does this recipe make?
It makes 2 servings.
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