01 Mar 2026 1 min read Heart Healthy Recipes

Mediterranean Chickpea Salad: High-Protein No-Cook Heart Lunch

Name: Mediterranean Chickpea Salad (No-Cook)
Prep time: 10 min
Total time: 10 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 2 cans no-salt chickpeas; 1 English cucumber; 1 cup cherry tomatoes; 0.5 cup roasted red peppers; 0.25 red onion; 0.5 cup parsley; 2 oz feta cheese; 3 tbsp olive oil; 2 tbsp red wine vinegar; 1 tsp Dijon mustard; 0.5 lemon, juiced; 1 clove garlic

This no-cook Mediterranean Chickpea Salad is ready in 10 minutes and packed with plant protein, fiber, and anti-inflammatory fats. The perfect DASH diet lunch for cardiac recovery.

Mediterranean Chickpea Salad (The 10-Minute No-Cook Cardiac Lunch)

Written by: Lian Liu, MPH, RD, CDCES | Specializing in Cardiac & Menopause Nutrition. Reviewed and updated: June 2026.

> Direct Answer: This Mediterranean Chickpea Salad is a nutrient-dense, no-cook meal featuring cholesterol-free chickpeas and heart-healthy olive oil to support cardiovascular health. Each serving provides approximately 15g of plant protein and fiber while maintaining a low sodium count of only 218mg.

Some days you need something that requires absolutely zero cooking. No sautéing, no baking, no turning on the stove. But "no-cook" shouldn't mean sacrificing nutrition — especially when your heart is healing.

This chickpea salad delivers an extraordinary amount of nutrition in exactly 10 minutes of active prep.

Quick Recipe Overview:

Prep Time: 10 min
Cook Time: 0 min
Servings: 4
Sodium: 218 mg per serving

Your Quick Takeaways:

Chickpeas are one of the highest plant-protein legumes available.
Zero sodium added — flavor comes entirely from the vinaigrette.
Keeps perfectly in the fridge for 3-4 days (actually gets better overnight).

The Recipe (4 Servings)

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