Stapler Salad: Mediterranean Chickpea & Veggie Bowl
A vibrant, no-cook salad packed with protein and crunch—named for how it 'staples' together fresh ingredients in one bowl. This Mediterranean-inspired salad recipe, ready in about 15 minutes, pairs chickpeas, cucumber, red bell pepper into a side that holds its own next to almost any main — bright, balanced, and quick enough to slot into a weeknight plate. Each serving lands at about 160 calories and feeds 2, so it slots cleanly next to roasted proteins, grain bowls, or weeknight mains. 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
- 1/2 cup chickpeas
- 1/4 cup diced cucumber
- 1/4 cup diced red bell pepper
- 1/4 cup halved cherry tomatoes
- 1/4 cup finely sliced red onion
- 1/4 cup crumbled feta cheese
- 1 tsp extra virgin olive oil
- 1 tbsp lemon juice
- 1/4 tsp dried oregano
The chef’s knife we’d prep this with → Best Chef's Knives for 2026: Top Picks + Buying Guide
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Equipment for this recipe
Tools this recipe's steps call for, with a link to each on Amazon.
Instructions
- Step 1: Rinse 1/2 cup chickpeas under cold water and pat dry. In a bowl, combine 1/4 cup diced cucumber, 1/4 cup diced red bell pepper, 1/4 cup halved cherry tomatoes, and 1/4 cup finely sliced red onion.
- Step 2: Add 1/2 cup chickpeas, 1/4 cup crumbled feta cheese, 1 tsp extra virgin olive oil, 1 tbsp lemon juice, and 1/4 tsp dried oregano. Toss gently until evenly coated.
- Step 3: Let sit for 5 minutes to allow flavors to meld, then serve chilled.
