No-Cook 9mm Inspired Fresh Mediterranean Chickpea Salad

By AislePrompt Editorial · Published 2026-07-31 · Updated 2026-07-31

A refreshing no-cook chickpea salad loaded with Mediterranean flavors and herbs, perfect for a quick, budget-friendly meal. This Mediterranean vegetarian recipe, ready in about 15 minutes, pairs canned chickpeas, drained and rinsed, cherry tomatoes, halved, and cucumber, diced for a weeknight-friendly dinner. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Build a week of meals around this recipe" 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

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

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Instructions

1. Step 1: In a large mixing bowl, combine 2 cups drained and rinsed canned chickpeas, 1 cup halved cherry tomatoes, 1 medium diced cucumber, and 1/4 cup finely diced red onion.
2. Step 2: Add 1/2 cup crumbled feta cheese and 1/4 cup chopped fresh parsley to the bowl.
3. Step 3: In a small bowl, whisk together 3 tbsp fresh lemon juice, 3 tbsp extra virgin olive oil, 1 tsp dried oregano, 1 tsp salt, and 1/2 tsp black pepper until emulsified.
4. Step 4: Pour the dressing over the salad ingredients and toss gently to combine all flavors evenly.
5. Step 5: Let the salad sit for 10 minutes at room temperature to allow the flavors to meld before serving chilled or at room temp.