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Mediterranean Chickpea

Mediterranean Chickpea Meal Prep – Simple, Fresh, and Satisfying

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Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 2 cans (15 oz each) chickpeas, drained and rinsed
  • 1 English cucumber, diced
  • 2 cups cherry tomatoes, halved
  • 1 small red onion, finely diced
  • 1 red bell pepper, diced
  • 1/2 cup Kalamata olives, pitted and sliced
  • 1/2 cup crumbled feta cheese (optional for vegan: use dairy-free feta or skip)
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons fresh mint, chopped (optional but recommended)
  • 2 cups cooked quinoa, couscous, or brown rice (optional base)
  • 1/4 cup extra-virgin olive oil
  • 1 large lemon, zested and juiced (about 3–4 tablespoons juice)
  • 2 cloves garlic, minced
  • 1 teaspoon Dijon mustard
  • 1 teaspoon dried oregano
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon sea salt, plus more to taste
  • 1/4 teaspoon black pepper

Method
 

  1. Cook your base (optional): If you’re using quinoa, couscous, or rice, cook it first and let it cool. Spread it on a plate to speed up cooling.
  2. Prep the produce: Dice the cucumber and bell pepper, halve the tomatoes, and finely dice the red onion. Chop the parsley and mint.
  3. Rinse the chickpeas: Drain, rinse under cold water, and pat dry. This helps them keep a nice texture and reduces any canned taste.
  4. Make the dressing: In a jar or bowl, whisk together olive oil, lemon zest and juice, minced garlic, Dijon, oregano, cumin, salt, and pepper until emulsified.
  5. Toss the salad: In a large bowl, add chickpeas, cucumber, tomatoes, red onion, bell pepper, olives, parsley, and mint. Pour the dressing over and toss until everything is coated.
  6. Add feta: Gently fold in the feta so it stays a bit chunky. Taste and adjust salt, pepper, or lemon as needed.
  7. Portion it out: Divide the grain base among 4–5 meal prep containers (if using). Top with the chickpea salad. If you prefer extra crunch, keep cucumbers separate and add the day you eat.

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