Grape Tomato Chickpea Salad

Mediterranean kitchens lean on chickpeas as a hearty base for bright, no-cook lunches. This salad pairs juicy grape tomatoes and sweet red grapes with cucumber, dill, and crumbled feta in a lemony olive-oil dressing.

Serves 4 · 18 min prep

Estimate for one serving

• 310 cal
• 12g protein
• 34g carbs
• 15g fat
• 3g fiber

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Ingredients

• 1 pint grape or cherry tomatoes
• 1 can (15 oz) canned chickpeas, drained and rinsed
• 1 cup seedless red grapes
• 1/2 English cucumber
• 1/4 medium red onion
• 1/2 cup chopped fresh parsley
• 2 tbsp chopped fresh dill
• 3 oz feta cheese, crumbled
• 3 tbsp extra-virgin olive oil
• 1.5 tbsp red wine vinegar
• 1 tsp lemon zest
• 3/4 tsp kosher salt
• 1/4 tsp black pepper
• 1/2 tsp dried oregano

Instructions

1. 1Halve the grape tomatoes lengthwise so their juicy interiors release into the salad without turning watery.
2. 2Pat the rinsed chickpeas dry with a towel, then tip them into a large mixing bowl as the protein base.
3. 3Slice the grapes in half if large, dice the cucumber into small cubes, and finely sliver the red onion so it softens in the dressing.
4. 4Add tomatoes, grapes, cucumber, and onion to the chickpeas and toss once to distribute the colors.
5. 5Chop the parsley and dill and scatter them over the bowl along with the lemon zest for fresh lift.
6. 6In a small bowl whisk olive oil, red wine vinegar, oregano, salt, and pepper until the dressing looks unified.
7. 7Pour the dressing over the salad and fold gently with a spatula so every chickpea and tomato half gets coated.
8. 8Let the mixture sit for 10 minutes at room temperature; the salt will draw a light tomato-grape juice that becomes part of the dressing.
9. 9Crumble the feta over the top and fold once more, keeping some larger cheese pieces visible.
10. 10Taste and add an extra pinch of salt or splash of vinegar if the late-season tomatoes need more pop.
11. 11Divide into four lunch containers or plates and finish with a final grind of pepper and a few whole dill fronds.
12. 12Serve chilled or cool; the salad stays crisp and bright for two to three days, making it ideal for work-week lunches.