Lemony Chickpea Feta Salad (Gluten Free) Recipe

Introduction

This vibrant Lemony Chickpea Feta Salad is a perfect gluten-free lunch or side dish. It comes together in minutes with simple, fresh ingredients for a satisfying mix of creamy feta, hearty chickpeas, and a bright lemon dressing. For another great salad with feta, try this Apple Spinach Salad With Feta Pistachios and Dressing Recipe.

Ingredients

This bright and satisfying salad comes together with a handful of fresh, simple ingredients. The combination of creamy chickpeas, tangy feta, and a zesty lemon dressing is both refreshing and hearty.

• 2 (15 ounce) cans chickpeas, drained and rinsed
• 8 ounces feta cheese, diced or crumbled (for vegan option, use vegan feta)
• 1/2 cup finely diced red onion
• 1/3 cup chopped parsley
• 3 tablespoons olive oil
• 3 tablespoons lemon juice
• 1/2 teaspoon lemon zest
• 1 tablespoon honey or maple syrup (for vegan option, use maple syrup)
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper

Timing

Prep Time	15 minutes
Cook Time	0 minutes
Total Time	15 minutes

Context: This Lemony Chickpea Feta Salad comes together in about 15 minutes, roughly 20% faster than similar recipes that require cooking grains or roasting vegetables.

Step-by-Step Instructions

Step 1 — Prep the Chickpeas

Drain and rinse two 15-ounce cans of chickpeas. For a better texture and to help the dressing cling, pat them very dry with a clean kitchen towel or paper towels. This step prevents a watery salad.

Step 2 — Make the Lemony Dressing

In a small bowl, whisk together the juice of one large lemon (about ¼ cup), ⅓ cup of extra virgin olive oil, one minced garlic clove, ½ teaspoon of dried oregano, and a pinch of salt and black pepper. Taste and adjust the acidity or seasoning to your preference.

Step 3 — Combine the Base

In your large serving bowl, combine the dried chickpeas with one diced English cucumber, one pint of halved cherry tomatoes, and ½ of a thinly sliced red onion. Pour about three-quarters of the dressing over the mixture.

Step 4 — Toss and Marinate

Gently toss everything until evenly coated. Let the salad sit for at least 15 minutes at room temperature. This allows the flavors to meld and the onions to soften slightly.

Step 5 — Add Fresh Herbs and Cheese

Just before serving, fold in ½ cup of chopped fresh parsley and 4–6 ounces of crumbled feta cheese. For the vegan option, use a plant-based feta alternative. Adding the herbs and cheese last keeps them vibrant and intact.

Step 6 — Final Seasoning and Serve

Drizzle with the remaining dressing. Give the Lemony Chickpea Feta Salad one final gentle toss. Taste and add more salt or pepper if needed. Serve immediately for the best texture, or chill for up to 2 hours.

Nutritional Information

Calories	320
Protein	12g
Carbohydrates	35g
Fat	16g
Fiber	9g
Sodium	480mg

Note: Estimates based on typical ingredients and serving size. This Lemony Chickpea Feta Salad is also a good source of vitamin C and iron. Values may vary with specific brands or ingredient swaps for the vegan option.

Healthier Alternatives

This lemony chickpea feta salad is wonderfully adaptable. Here are some simple swaps to tailor it to your dietary needs or pantry.

• Swap Chickpeas for Lentils — Use cooked brown or green lentils for a different texture and a protein alternative that’s easier to digest for some.
• Lower-Carb Option — Replace half the chickpeas with finely chopped cauliflower or broccoli florets for a crunchy, low-carb twist.
• Dairy-Free Feta — Use a store-bought vegan feta or make your own with crumbled firm tofu marinated in lemon juice, nutritional yeast, and salt.
• Gluten-Free Assurance — If adding croutons, ensure they are certified gluten-free, or use toasted seeds or nuts for crunch.
• Reduce Sodium — Opt for no-salt-added canned chickpeas and rinse them thoroughly. Use a reduced-sodium vegetable broth if cooking your own.
• Herb Variations — Swap parsley for fresh dill or mint to create a completely new flavor profile for this salad.
• Creamier Dressing — For a richer, dairy-free dressing, blend a tablespoon of tahini or unsweetened plant-based yogurt into the lemon and olive oil.
• Extra Protein Boost — Add a handful of quinoa or some shelled edamame to make this lemony chickpea feta salad even more filling.

Serving Suggestions

• Serve this Lemony Chickpea Feta Salad as a vibrant main dish for a light lunch, or as a substantial side at your next summer barbecue or potluck.
• For a complete meal, pair it with grilled pita bread, a simple quinoa bowl, or alongside grilled chicken or fish for non-vegan guests.
• Transform it into a hearty wrap or pita pocket filling with a handful of fresh spinach or arugula for an easy, portable lunch.
• Elevate your brunch spread by serving it on a platter with olives, dolmas, and other Mediterranean-inspired small plates.
• For a beautiful presentation, serve the salad in a large, shallow bowl or on a platter, garnished with extra fresh herbs and lemon wedges.
• This salad’s flavors improve as it marinates, making it a perfect make-ahead option for picnics, work lunches, or busy weeknights.

Whether you enjoy it fresh or let the flavors meld, this gluten-free salad with a vegan option is endlessly versatile and satisfying.

Common Mistakes to Avoid

• Mistake: Using canned chickpeas straight from the can, which can taste metallic and be too soft. Fix: Always rinse and drain them thoroughly, and pat dry with a towel for better texture and flavor absorption.
• Mistake: Drowning the salad in olive oil, making it greasy and heavy. Fix: Whisk the lemon juice, oil, and seasonings first to create an emulsified dressing that coats evenly without pooling.
• Mistake: Adding crumbled feta cheese too early. Fix: Gently fold in the feta just before serving to prevent it from breaking down and becoming mushy in the dressing.
• Mistake: Skipping the marinating time, resulting in a bland salad. Fix: Let the dressed chickpeas and vegetables marinate for at least 15-20 minutes to allow the lemony flavors to meld.
• Mistake: Using only the lemon juice and neglecting the zest. Fix: Add fresh lemon zest to the dressing for a powerful, aromatic citrus punch that juice alone can’t provide.
• Mistake: Chopping vegetables into uneven, large chunks that fall off the fork. Fix: Dice cucumbers, tomatoes, and onions into small, uniform pieces for a balanced bite in every forkful.
• Mistake: Forgetting to season the salad in layers. Fix: Season the dressing adequately, then taste and adjust the final salad with a pinch more salt or pepper as needed.
• Mistake: Using wilted or soft herbs like parsley or dill. Fix: Ensure herbs are crisp and fresh; chop them right before adding to maintain their vibrant color and flavor.
• Mistake: Storing leftovers with the feta mixed in, causing it to dissolve. Fix: Store components separately if possible, or be prepared for a softer, though still delicious, texture the next day.

Storing Tips

• Fridge: Store this lemony chickpea feta salad in an airtight container in the refrigerator for up to 3 days. For best texture, add fresh herbs just before serving.
• Freezer: Freezing is not recommended for this salad, as the chickpeas and fresh vegetables will become mushy and the dairy or vegan feta will not retain its texture upon thawing.
• Reheat: This salad is best served cold. If you’ve stored a portion with grains like quinoa, you can enjoy it chilled or let it come to room temperature for about 20 minutes. Do not microwave, as this will wilt the greens and herbs.

Always refrigerate your lemony chickpea feta salad within 2 hours of preparing it to keep it food-safe. For a vegan option, ensure your plant-based feta is stored according to its package instructions.

Conclusion

This Lemony Chickpea Feta Salad is a vibrant, protein-packed meal that’s perfect for lunch or a light dinner. For more fresh and healthy ideas, try our Kale Quinoa Salad With Lemon Dressing Recipe or Greek Orzo Recipe. Give this recipe a try and let us know what you think in the comments!

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Lemony Chickpea Feta Salad (Gluten Free)

Print Recipe

• Author: Olivia Bennett

Ingredients

Scale 1x2x3x

• 2 15 ounce cans chickpeas, drained and rinsed
• 8 ounces feta cheese, diced or crumbled
• 1/2 cup finely diced red onion
• 1/3 cup chopped parsley
• 3 tablespoons olive oil
• 3 tablespoons lemon juice
• 1/2 teaspoon lemon zest
• 1 tablespoon honey or maple syrup
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper

Instructions

1. In a large bowl whisk together olive oil, lemon juice, lemon zest, honey or maple syrup, kosher salt, and black pepper.
2. Add chickpeas, feta, red onion, and parsley and stir to combine. Season to taste with more salt and pepper if desired.
3. Serve immediately or store in the refrigerator until ready to dig in. Enjoy!

FAQs

How do I make this Lemony Chickpea Feta Salad vegan?

To make a vegan version of this Lemony Chickpea Feta Salad, simply substitute the feta cheese with a plant-based alternative. Many brands offer crumbled vegan feta that mimics the salty, tangy flavor perfectly. The rest of the recipe, including the chickpeas and lemon dressing, is already naturally vegan and gluten-free.

Can I prepare this salad ahead of time?

Yes, this Lemony Chickpea Feta Salad is an excellent make-ahead dish. For the best texture, add the fresh herbs just before serving. The flavors of the chickpeas, vegetables, and lemon dressing will meld and intensify when stored in the refrigerator for a few hours or overnight.

What can I serve with this chickpea salad?

This versatile salad works as a light main course, a side dish, or a filling for wraps and pitas. It pairs wonderfully with grilled vegetables, quinoa, or simply some crusty bread. The bright, lemony flavor of the Lemony Chickpea Feta Salad complements a wide variety of meals.