Chickpea, cucumber and feta salad

A fresh, filling Mediterranean salad: soft chickpeas, crunchy cucumber and salty feta, lifted with mint and lemon. Rich in plant protein and fibre, it is a light but nourishing lunch, ideal when it is hot and you want to eat well without cooking.

Prep time: 15 min  |  Cooking time: 0 min  |  Servings: 4  |  Difficulty: Very easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 384 kcal · 15 g protein · 27 g carbohydrate · 21 g fat

Ingredients

• 2 tins of chickpeas
• 1 cucumber
• 100 g feta
• 2 tomatoes
• 1 bunch of mint
• 3 tbsp olive oil
• 1 lemon

Method

1. Drain and rinse the chickpeas.
2. Dice the cucumber and tomatoes and crumble the feta.
3. Finely chop the mint.
4. Mix everything together and dress with olive oil, lemon juice, salt and pepper.

Nutritional benefits

Chickpeas are at the heart of this salad: rich in plant protein and fibre, they have a low glycaemic index and are very filling, which makes them a useful ally for weight loss. Cucumber, full of water, adds volume for very few calories, tomato adds antioxidants, and the feta, in a small amount, adds flavour and calcium. With no cooking and simple ingredients, it is a healthy, fresh and complete lunch.

Variations and substitutions

• Vegan: replace the feta with avocado or tofu.
• More filling: add quinoa or bulgur wheat.
• Crunchy: pumpkin seeds, red onion, pepper.
• Other pulses: white beans, lentils.

Storage and making ahead

This salad keeps for 3 days in the fridge and is ideal for lunchboxes. If you make it ahead, add the feta and the dressing when serving so that it stays fresh.

💡 Good to know

For a salad that is even easier to digest and tastier, rinse the chickpeas well. Fresh mint brings a real Mediterranean freshness: do not replace it with dried.

Read also

Discover more vegetarian recipes · low GI recipes · slimming recipes · healthy & balanced recipes.

The foods in this recipe: chickpeas · cucumber · feta · tomatoes · mint.

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