Lunch · Beginner · 10 min

Chickpea feta salad

Weigh chickpeas after draining and rinsing.

No cookvegetarian5 ingredients

Original draft · Kitchen testing and human review pending.

Anda Ambrosini / Unsplash · Ingredient photograph

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Using Canned chickpeas, drained and rinsed. Weigh chickpeas after draining and rinsing.

Original recipe →Lentil & feta saladProtein: +3.2 g per serving · other values update in the preview

What you need

Amounts for 1 serving. Weigh the prepared ingredient described below.

160 g Canned chickpeas, drained and rinsed
40 g Feta made with vegetarian rennetCheck the vegetarian label; animal rennet changes diet suitability.
100 g Tomato
80 g Cucumber, skin on
15 g Lemon juice, freshly squeezed

Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.

Diet and ingredient checks

Diet: vegetarian. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.

Contains: Milk

These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.

About the 14 listed allergens

Let’s make it

Kitchen scales · Bowl · Knife · Board

Drain and rinse canned chickpeas, then weigh them. Wash and chop the tomato and cucumber.
Mix the chickpeas, vegetables and lemon juice.
Crumble the feta over the top.

A look at the nutrients

Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.

Dietary fibre11.73 g

Total sugars10.74 g

Total fat12.88 g

Carbohydrate (by difference)46.02 g

Energy360.1 kcal

Protein18.4 g

Vitamins, minerals and other values

EPA0 g

DHA0 g

Retinol50 µg

Total monounsaturated fatty acids2.66 g

Total polyunsaturated fatty acids1.89 g

Total saturated fatty acids5.72 g

Beta-carotene507.15 µg

Vitamin C21.91 mg

Thiamin0.16 mg

Riboflavin0.41 mg

Vitamin K (phylloquinone)27.18 µg

Copper0.51 mg

Iron2.33 mg

Magnesium68.3 mg

Phosphorus307.2 mg

Starch0.66 gKnown subtotal · 2 ingredient values missing

Fructose2.23 gKnown subtotal · 2 ingredient values missing

Niacin1.28 mg

Pantothenic acid0.7 mgKnown subtotal · 1 ingredient value missing

Vitamin B-60.47 mg

Potassium569.25 mg

Zinc2.43 mg

Selenium11.22 µg

Alpha-tocopherol1.12 mg

Glucose2.01 gKnown subtotal · 2 ingredient values missing

Water313.63 g

Calcium289.7 mg

Choline, total18.43 mgKnown subtotal · 1 ingredient value missing

Sodium801.95 mg

Manganese1.47 mg

Vitamin A (RAE)97.6 µg

Folate, total102 µg

Vitamin D (D2 + D3)0.16 µg

Vitamin B-120.68 µg

Fluoride3.34 µgKnown subtotal · 3 ingredient values missing

Total trans fatty acids0 gKnown subtotal · 1 ingredient value missing

Linoleic acid<0.01 gKnown subtotal · 4 ingredient values missing

ALA<0.01 gKnown subtotal · 4 ingredient values missing

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Food records, image rights & review status

Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.

USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.

Canned chickpeas, drained and rinsed — FDC 173801Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained, rinsed in tap water
Feta made with vegetarian rennet — FDC 173420Cheese, feta
Tomato — FDC 170457Tomatoes, red, ripe, raw, year round average
Cucumber, skin on — FDC 168409Cucumber, with peel, raw
Lemon juice, freshly squeezed — FDC 167747Lemon juice, raw

USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA

From your plate to the atlas

Learn from this meal

Follow a nutrient from an ingredient into the story of what it does in the body.

Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.