Chickpea Cucumber Feta Salad

Built for Meal Prep

This is a sturdy, bean-forward salad, the kind that tastes better on day two. Chickpeas and cucumber hold their crunch in the fridge, and there are no greens to go limp. The one ingredient that doesn't keep well is the tomato, which leaks juice after a day. For a week of lunches, leave the tomatoes out and add a handful each morning.

If you want the tomato-and-feta salad that's best eaten right away, Greek village salad is the summer version. This one is the workhorse.

What You'll Need

• Chickpeas. Two 15-ounce cans, rinsed and patted dry. They carry the protein and fiber.
• English cucumber. Thin skin and small seeds, so no peeling or seeding. Dice it about the size of a chickpea.
• Cherry tomatoes. Halved. They're sweeter and less watery than big tomatoes.
• Red onion. Finely diced. Soak it in cold water for 10 minutes if raw onion is too sharp for you.
• Parsley and dill. Mint or basil work too.
• Feta. Crumbled from a block, which is creamier and less dry than pre-crumbled.
• Dressing. Extra-virgin olive oil, lemon juice, red wine vinegar, dried oregano, garlic, salt, and pepper.

How to Make It

Shake the dressing ingredients in a jar until they come together. Put the chickpeas, cucumber, tomatoes, onion, and herbs in a large bowl, pour the dressing over, and toss well. Fold in the feta gently so it stays in chunks.

Chill for 15 minutes. That rest is when the chickpeas pick up the lemon and oregano. Taste before serving and add a pinch of salt or a squeeze of lemon. Cold food needs a little more seasoning than you'd think.

Fixes for Common Problems

• Watery. Wet chickpeas, a very juicy cucumber, or tomatoes added too early. Dry the chickpeas well and hold the tomatoes for meal prep.
• Oily puddle at the bottom. Chickpeas don't absorb much oil. Start with 3 tablespoons and add the last one only if it seems dry.
• Bland. Chickpeas need salt and acid. Season the dressing boldly and taste again after the rest.
• Soft feta. Feta slowly melts into the dressing over a few days. For the crumbliest texture, add it the day you eat.

Swaps and Add-Ins

To turn it into a bigger meal, stir in 1 cup cooked quinoa, farro, or orzo with an extra tablespoon each of oil and lemon, or top it with grilled chicken or tuna. For a vegan version, skip the feta and add ½ cup olives and ¼ cup toasted sunflower seeds.

A Simple Week of Lunches

Pair a portion with warm pita, a hard-boiled egg, or a cup of Instant Pot lentil soup. If you're rotating no-mayo lunches, tuna salad without mayo and avocado egg salad round out the week. For more fiber-rich ideas, browse these high fiber recipes.

Storing

Refrigerate in an airtight container for 3–4 days and stir before serving, since the dressing settles. Don't leave it at room temperature for more than 2 hours at a picnic or potluck. Nest the bowl in a larger bowl of ice if it'll sit out. It doesn't freeze well, because cucumbers go mushy when thawed.

Cook's Tips

• Dry the chickpeas properly. Roll them in a clean towel after rinsing. The dressing clings to dry beans and slides off wet ones.
• Cut everything small. When the cucumber, onion, and tomato are close to chickpea size, every forkful gets a bit of everything.
• Grate the garlic. A microplane turns it into a paste that disappears into the dressing, with no harsh raw bites.
• Use dried chickpeas if you have them. 1¼ cups dried makes about 3 cups cooked. Cook just until tender and cool completely before mixing.