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meal prep chickpea salad

Mediterranean Chickpea Meal Prep Salad

Amber Bondar
A vibrant, make-ahead Mediterranean chickpea salad with bulgur, juicy tomatoes, crunchy cucumbers, and tangy feta cheese. Perfect for easy lunches or light dinners, this healthy recipe is meal prep friendly and tastes even better the next day.
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Prep Time 10 minutes
Soaking Bulgur 30 minutes
Total Time 40 minutes
Course BBQ Side Dish, lunch, Salad, Summer Salad
Cuisine American, Canadian, Mediterranean
Servings 6
Calories 336 kcal

Equipment

  • Small Bowl
  • Large Salad Bowl
  • measuring cup
  • Juicer Or By Hand
  • Cutting board
  • knife
  • Tablespoon
  • Teaspoon
  • Small Immersion Blender Optional

Ingredients
  

Salad Base

  • 2 Cups Chickpeas Canned (19fl oz) Drained
  • 1 Cup Bulgur Soaked, Drained
  • 2 Cups Water Boiling HOT
  • 2 Cups Cocktail Tomatoes Rinsed & Quartered
  • 2 Cups English Cucumber Rinsed & Quartered
  • 1 Cup Feta (200grm) Block Cubed
  • 1 Tbsp Basil Dried Herb
  • ½ Tsp Black Pepper

Lemon Dijon Vinaigrette Dressing

  • ½ Cup Lemon Juice Fresh
  • ¼ Cup Olive Oil
  • 1 Clove Garlic Minced
  • 1 Tbsp Dijon Mustard

Instructions
 

The Bulgur

  • Place bulgur in a heat-safe bowl and cover with hot water.
    1 Cup Bulgur
  • Let soak for 20–30 minutes until soft, then drain excess water.
    2 Cups Water

The Salad Base

  • Rinse the tomato and cucumber.
    2 Cups Cocktail Tomatoes, 2 Cups English Cucumber
  • Drain the chickpeas and add to salad bowl.
    2 Cups Chickpeas
  • On cutting board quarter the tomatoes and the cucumber. Add to chickpeas in salad bowl.
  • Remove feta from whey and cube into small cubes. Add to salad bowl.
    1 Cup Feta
  • After draining bulgur and allowing it to soak add to the salad bowl.
    1 Cup Bulgur

Making Lemon Dijon Vinaigrette Dressing

  • Juice two lemons- enough to get one half cup of fresh squeezed lemon juice.
    ½ Cup Lemon Juice
  • Measure in the Dijon mustard and the olive oil.
    1 Tbsp Dijon Mustard, ¼ Cup Olive Oil
  • Use small hand held drink immersion blender to whip the dressing together removing all lumps of Dijon.
  • Mince the garlic add to dressing and stir.
    1 Clove Garlic

Finish Salad.

  • Pour dressing over salad and mix to combine.
  • Sprinkle salad with basil and pepper and give one last stir before covering to chill for 30 minutes.
    1 Tbsp Basil, ½ Tsp Black Pepper

Notes

Amber's Tips to Customize This Chickpea Salad:

  • Add Greens: Toss in baby spinach, arugula, or chopped romaine for extra freshness and crunch just before serving.
  • Add Protein: Shredded chicken or grilled shrimp can turn this salad into a hearty main dish.
  • Go Nutty: Sprinkle with toasted almonds, pine nuts, or sunflower seeds for a satisfying crunch.
  • Boost Herbs: Add fresh parsley, basil, chervil, or cilantro for a bright, garden-fresh touch.
  • Change the Dressing: Replace lemon juice with balsamic vinegar or add a splash of honey for a sweet-tangy twist.

Nutrition

Calories: 336kcalCarbohydrates: 39gProtein: 12gFat: 16gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 22mgSodium: 525mgPotassium: 457mgFiber: 9gSugar: 5gVitamin A: 422IUVitamin C: 21mgCalcium: 176mgIron: 3mg
Keyword Basil, BBQ sides, chickpea, salad, summer recipes, summer salad
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