Low-Sodium Mediterranean Chickpea Salad with Cucumber and Feta

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-04-27 · Updated 2026-04-27

A fresh, low-sodium salad featuring chickpeas, crisp cucumbers, and creamy feta cheese, dressed in a light lemon-olive oil vinaigrette. This mediterranean-inspired low carb (low sodium, vegetarian) ready in about 15 minutes pairs canned chickpeas, drained and rinsed, English cucumber, crumbled feta cheese for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 4, so it slots cleanly into a low-carb week and pairs well with cauliflower rice or roasted green vegetables. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 1/2 cups canned chickpeas, drained and rinsed
• 1 medium English cucumber
• 1/2 cup crumbled feta cheese
• 1/4 cup, finely diced red onion
• 2 tbsp, chopped fresh parsley
• 3 tbsp extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1/4 tsp black pepper
• 1/2 tsp dried oregano

Instructions

1. Step 1: Dice 1 medium English cucumber into 1/4-inch cubes and place it in a large mixing bowl along with 1 1/2 cups drained and rinsed canned chickpeas.
2. Step 2: Add 1/4 cup finely diced red onion, 1/2 cup crumbled feta cheese, and 2 tbsp chopped fresh parsley to the bowl.
3. Step 3: In a small bowl, whisk together 3 tbsp extra virgin olive oil, 2 tbsp fresh lemon juice, 1/4 tsp black pepper, and 1/2 tsp dried oregano until combined and slightly emulsified.
4. Step 4: Pour the dressing over the salad ingredients and gently toss until everything is evenly coated. Chill for 15 minutes before serving to allow flavors to meld.