This Mediterranean No-Cook Chickpea Salad Bowl is a refreshing, nutrient-packed meal that requires absolutely no cooking. Loaded with crunchy vegetables, creamy chickpeas, zesty herbs, and a light lemon-olive oil dressing, it’s the perfect healthy lunch that comes together in under 10 minutes.
Naturally low-calorie, high in fiber, and rich in plant-based protein, this salad bowl is ideal for weight loss, meal prep, or quick summer meals.
Naturally low-calorie, high in fiber, and rich in plant-based protein, this salad bowl is ideal for weight loss, meal prep, or quick summer meals.
Disclaimer
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
🥗 Ingredients (2 servings)
| Ingredient | Quantity | Calories |
|---|---|---|
| Cooked Chickpeas (rinsed) | 1 1/2 cups | 360 kcal |
| Cherry Tomatoes (halved) | 1 cup | 27 kcal |
| Cucumber (diced) | 1 cup | 16 kcal |
| Red Onion (thinly sliced) | 1/4 cup | 15 kcal |
| Fresh Parsley (chopped) | 1/4 cup | 4 kcal |
| Kalamata Olives (sliced) | 6 olives | 30 kcal |
| Feta Cheese (optional) | 2 tbsp | 45 kcal |
| Dressing | ||
| Olive Oil | 1 tbsp | 120 kcal |
| Fresh Lemon Juice | 2 tbsp | 6 kcal |
| Garlic (grated) | 1 clove | 4 kcal |
| Salt & Black Pepper | to taste | 0 kcal |
➡️ Total Calories (full recipe): ≈ 627 kcal
➡️ Calories per serving (2 servings): ≈ 313 kcal
👩🍳 Preparation Steps (No-Cook)
- Prep veggies: Chop cucumber, tomatoes, red onion, olives, and parsley.
- Add chickpeas: Rinse cooked chickpeas and add them to a large bowl.
- Mix dressing: Whisk olive oil, lemon juice, grated garlic, salt, and pepper.
- Toss salad: Add all ingredients to the bowl and pour the dressing over.
- Add feta: Sprinkle optional feta cheese on top.
- Serve immediately: Enjoy chilled or at room temperature.
Tip: Add chopped spinach or arugula for extra volume without extra calories.
🍽 Nutritional Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 313 kcal |
| Protein | 12 g |
| Fiber | 10 g |
| Carbohydrates | 36 g |
| Fat | 12 g |
| Vitamin C | 40% DV |
| Potassium | High |
🌿 Key Benefits
🥗 No-Cook & Fast: Ready in under 10 minutes.
💪 High in Plant Protein: Chickpeas provide clean, lasting energy.
🔥 Low-Calorie Meal: Only 313 calories per serving.
🌍 Mediterranean Goodness: Heart-healthy ingredients and fresh flavors.
🧽 Zero Clean-Up: Just chop, mix, and eat.
🥗 Conclusion
This Mediterranean No-Cook Chickpea Salad Bowl is refreshing, filling, and incredibly nutritious — the perfect choice for quick lunches, summer meals, or clean-eating days.
Did you make this recipe?
I love hearing from you! Leave a comment or rating below!
Keyword: no-cook chickpea salad, Mediterranean chickpea bowl, healthy summer salad, low-calorie chickpea meal, vegan no-cook lunch
