Name: Mediterranean Chickpea Salad Mug
Prep time: 10 min
Total time: 10 min
Cuisine: Mediterranean
Ingredients: 1 cup canned chickpeas, drained and rinsed; 1/2 cup cherry tomatoes, halved; 1/4 cup cucumber, diced; 1/4 cup red onion, finely chopped; 1/4 cup feta cheese, crumbled; 2 tablespoons olive oil; 1 tablespoon lemon juice; 1 teaspoon dried oregano; Salt and pepper to taste

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Hungry but pressed for time? Say hello to the Mediterranean Chickpea Salad Mug – the quick, healthy solution that’s about to become your new favorite go-to meal. With just a few simple ingredients and a microwave, you can whip up a satisfying, nutrient-dense lunch or snack in minutes. Forget about complicated recipes or lengthy prep; this mug-based masterpiece is the busy cook’s dream come true.

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Why You’ll Love This Mediterranean Chickpea Salad Mug

Packed with the bold flavors of the Mediterranean, this salad is a flavor explosion in a mug. The combination of protein-rich chickpeas, fresh veggies, and a tangy dressing creates a dish that’s both nourishing and delicious. Plus, it’s endlessly customizable, making it a perfect fit for any dietary preference or craving. Whether you’re looking to support your weight management goals or simply crave a quick, satisfying meal, this mug-sized wonder is about to become your new best friend in the kitchen.

Ingredients (Single-Serve)

The beauty of this recipe lies in its simplicity. You’ll need just a handful of pantry staples to whip up a satisfying Mediterranean Chickpea Salad Mug. The main components are canned chickpeas, cherry tomatoes, cucumber, red onion, and a zesty dressing made with olive oil, lemon juice, and a touch of dried oregano. The whole thing comes together in a single mug, making for easy prep and even easier cleanup.

1 (15 oz) can – Chickpeas, drained and rinsed
1/2 cup – Cherry tomatoes, halved
1/4 cup – Diced cucumber
2 tablespoons – Finely chopped red onion
1 tablespoon – Olive oil
1 tablespoon – Lemon juice
1/2 teaspoon – Dried oregano
Salt and pepper to taste

Ingredient Substitutions

Cucumber: Bell pepper, zucchini, or diced celery (for extra crunch)
Red onion: Feta cheese or sliced Kalamata olives (for a Mediterranean twist)

How to Make Mediterranean Chickpea Salad Mug

This mug-sized salad couldn’t be simpler to whip up. Just a few quick steps and you’ll have a satisfying, nutrient-dense meal in no time.

Step 1: Prep Work

Begin by draining and rinsing the chickpeas. Slice the cherry tomatoes in half, dice the cucumber, and finely chop the red onion.

Step 2: Main Cooking Process

In a microwave-safe mug, combine the chickpeas, tomatoes, cucumber, and onion. In a small bowl, whisk together the olive oil, lemon juice, and dried oregano. Pour the dressing over the salad ingredients and stir to coat everything evenly.

Step 3: Final Steps/Assembly

Microwave the mug on high for 1-2 minutes, just until the vegetables are slightly softened. Give the salad a final stir and season with salt and pepper to taste.

Variations & Time-Saver Tips

Extra Flavor Boost: Add a sprinkle of feta cheese, chopped fresh parsley, or a pinch of red pepper flakes.
Meal Prep Savior: Make this salad ahead of time and keep it in the fridge for quick, no-fuss meals throughout the week.
Heartier Helpings: Serve the chickpea salad over a bed of greens or with a side of warm pita bread.
Get Creative: Don’t be afraid to swap in your favorite Mediterranean veggies or add-ins. The possibilities are endless!

Serving, Storage & Reheat

Serve with: Enjoy this Mediterranean Chickpea Salad Mug straight from the mug, or transfer it to a bowl if you prefer.

Storage: Any leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

Microwave Reheat: When you’re ready to enjoy, simply give the salad a good stir and microwave for 30-60 seconds.

Make-Ahead: This mug-based salad is perfect for meal prep. Assemble the ingredients, store the dressing separately, and refrigerate for up to 3 days. Just microwave and enjoy!

Nutrition Info

With a balance of protein, fiber, and healthy fats, this Mediterranean Chickpea Salad Mug is a nutritious and filling option. Each serving provides around 250 calories, 10 grams of fat, 30 grams of carbohydrates, and 10 grams of protein. It’s a great way to support your weight management goals while indulging in bold, flavorful cuisine.

Serving Size: 1 mug
Calories: 250 kcal
Protein: 10 g
Carbs: 30 g
Fat: 10 g
Sodium: 350 mg

FAQs

Can I make this salad ahead of time?

Absolutely! This mug-based salad is perfect for meal prep. Simply assemble the ingredients, store the dressing separately, and refrigerate for up to 3 days. When you’re ready to enjoy, just give everything a good stir and microwave as directed.

Is this recipe gluten-free?

Yes, this Mediterranean Chickpea Salad Mug is naturally gluten-free. The main ingredients – chickpeas, vegetables, and a simple dressing – are all free from gluten. It’s a great option for those with dietary restrictions or anyone looking to incorporate more gluten-free meals into their routine.

Can I use dried chickpeas instead of canned?

While you can certainly use dried chickpeas, the convenience of canned makes this recipe an even quicker and easier weeknight option. If you do opt for dried, be sure to soak and cook the chickpeas according to the package instructions before assembling the salad.

Is this recipe vegan?

Yes, this Mediterranean Chickpea Salad Mug is vegan as written. The only animal-derived ingredient is optional feta cheese, which can easily be omitted to keep the dish plant-based.

How can I make this more filling?

To make this mug-sized salad a more substantial meal, try serving it over a bed of greens or with a slice of whole-grain bread. You can also add a sprinkle of nuts or seeds for extra crunch and healthy fats.

Mediterranean Chickpea Salad Mug