By Grocery List Plus Editorial Staff | Published on June 12, 2026
Serves 4
239 cal · 45 min
Vegetable-Loaded Chickpea Salad
Recipe GLPR3f72d848bdf5c7
A refreshing, colorful salad featuring protein-rich chickpeas combined with fresh crisp vegetables, tangy red wine vinegar, and creamy feta cheese. The medley of spinach, carrots, cucumbers, tomatoes, and red onion creates a vibrant side dish or light appetizer that's perfect for meals or gatherings. Allow the salad to chill for at least two hours so the flavors can beautifully meld together.
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Ingredients
½ cup baby spinach leaves, sliced into thin strips
1 can canned chickpeas, rinsed and drained
½ cup carrots, sliced thinly
½ cup cucumber, diced into small pieces
¼ cup feta cheese, crumbled
2 tablespoon extra virgin olive oil
½ cup red onion, finely diced
1 tablespoon red wine vinegar
½ cup tomato, diced
Directions
Rinse and drain the canned chickpeas thoroughly under cold running water to remove excess sodium and starch.
Slice the baby spinach leaves into thin strips and add them to a large mixing bowl.
Thinly slice the carrots and add them to the bowl along with the drained chickpeas.
Dice the cucumber and tomato into bite-sized pieces, then add them to the bowl.
Finely dice the red onion and add it to the bowl with the other vegetables.
Drizzle the olive oil and red wine vinegar over all the vegetables and chickpeas.
Gently toss all ingredients together until well combined and evenly coated with the oil and vinegar.
Cover the bowl and refrigerate for at least 2 hours to allow the flavors to meld and develop.
Just before serving, top the salad with the crumbled feta cheese and give it a final gentle toss if desired.
Comments
Every ingredient is stocked at all major Charlotte chains, with no special trips required. At roughly $10-12 total for four servings, the cost per serving lands around $2.50-3.00, driven by feta cheese and good olive oil; canned chickpeas and fresh vegetables are all budget-friendly. The stated 45 minutes is honest for chopping vegetables and mixing, though the actual hands-on work is closer to 20 minutes with 25 minutes of waiting if you let flavors meld. This is a no-cook assembly dish that works well for meal prep, reheats fine for lunch the next day, and requires no stove attention, making it realistic for a weeknight family dinner.
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