High-Protein Greek Chickpea Salad for Longevity
This High-Protein Greek Chickpea Salad delivers 25g of plant-based protein to support muscle health and healthy aging. Ready in just 15 minutes with no cooking required, this vibrant Mediterranean-inspired salad combines chickpeas, feta cheese, fresh vegetables, and a zesty lemon-oregano dressing. Perfect for vegetarian meal prep and longevity-focused eating.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 2 servings
- Category: Lunch, Main Course, Salad
- Method: No-Cook, Toss
- Cuisine: Greek, Mediterranean
- Diet: Gluten-Free, High-Protein, Vegetarian
Ingredients
Main Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cucumber, diced
- 1 cup cherry tomatoes, halved
- ½ cup red bell pepper, diced
- ¼ cup red onion, thinly sliced
- ½ cup Kalamata olives, pitted and halved
- â…” cup feta cheese, crumbled
- 2 cups romaine lettuce or mixed greens
For the Dressing:
- 3 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice
- 1 tbsp red wine vinegar
- 1 garlic clove, minced
- 1 tsp dried oregano
- ½ tsp Dijon mustard
- Salt and black pepper to taste
- Fresh parsley or mint for garnish
Instructions
- Drain and rinse canned chickpeas thoroughly under cold water. Pat dry with a paper towel to remove excess moisture.
- Dice cucumber and red bell pepper into bite-sized pieces. Halve cherry tomatoes and thinly slice red onion. Pit and halve Kalamata olives if whole. Chop romaine lettuce if using.
- In a small bowl or jar, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, dried oregano, Dijon mustard, salt, and pepper until well emulsified.
- In a large bowl, combine chickpeas, cucumber, tomatoes, bell pepper, red onion, and Kalamata olives. Add romaine lettuce or greens if serving immediately.
- Crumble feta cheese over the salad. Pour the lemon-oregano dressing over all ingredients. Toss gently but thoroughly to coat everything evenly.
- Transfer to serving bowls. Garnish with fresh parsley or mint. Serve immediately or refrigerate for 15-30 minutes to let flavors meld.
Notes
- Store components and dressing separately for up to 4 days for meal prep.
- For vegan version: omit feta and increase chickpeas to 1.5 cups.
- Boost protein by adding grilled chicken or hard-boiled eggs.
- Use dried chickpeas: cook 1 cup dried (yields 2.5 cups cooked).
- Dressing stores in fridge for up to 1 week; shake before using.
- Serve with pita bread, over quinoa, or stuffed in pita pockets.