Meal Prep Monday

Chickpea Salad

Ingredients:

• 1 can (15 oz) chickpeas (drained and rinsed)

• 1 cup cherry tomatoes (halved)

• 1 cucumber (diced)

• 1 bell pepper (diced; any color)

• 1/4 red onion (finely chopped)

• 1/4 cup feta cheese (optional)

• 2 tablespoons olive oil

• 1 tablespoon lemon juice (freshly squeezed)

• 1 teaspoon dried oregano

• Salt and pepper to taste

• Fresh parsley or cilantro (for garnish, optional)

The total estimated cost for this salad would be less than $10, without the optional feta and herbs, this salad should cost approximately $8 to make

Instructions:

Prepare the Ingredients:

• In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, bell pepper, and red onion.

Make the Dressing:

• In a small bowl, whisk together the olive oil, lemon juice, dried oregano, salt, and pepper.

Combine:

• Pour the dressing over the salad and toss gently to combine. If using, add the feta cheese and mix lightly.

Serve:

• Garnish with fresh parsley or cilantro if desired. Serve immediately, or chill in the fridge for 20-30 minutes to let the flavors meld.

Tips:

• This salad is very versatile! You can add other ingredients like avocado, corn, or olives.

• It keeps well in the fridge, making it great for meal prep or leftovers.

Total time

• Ingredient prep (chopping vegetables, draining chickpeas): 5-10 minutes

• Mixing the salad and dressing: 5 minutes

Why this salad?

• Nutrient-Rich: Chickpeas are packed with protein, fiber, and essential vitamins and minerals, making this salad filling and healthy.

• Quick and Easy: With a prep time of just 10-15 minutes, it’s perfect for busy days or a last-minute meal.

• Budget-Friendly: The ingredients are generally inexpensive and can be found at any grocery store, making it a cost-effective choice.

• Versatile: You can easily customize it by adding other veggies, proteins, or spices based on your taste and what you have on hand.

• Make-Ahead Friendly: It stores well in the fridge, so you can prepare it in advance for lunches or snacks throughout the week.

• Fresh and Flavorful: The combination of fresh vegetables, lemon juice, and herbs creates a bright and satisfying flavor.

• Plant-Based: It’s a great option for vegetarians or anyone looking to incorporate more plant-based meals into their diet.

Enjoy your refreshing and nutritious chickpea salad!