Mediterranean Chickpea Salad
237 Comments
Updated May 23, 2024
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Mediterranean chickpea salad is the ultimate summer salad. Chickpeas are tossed with fresh tomatoes, crisp cucumber, bell pepper, red onion, feta, parsley, and a bright lemon vinaigrette. Bonus – it’s light enough for an easy lunch yet hearty enough for a dinner side dish.
I’m a big fan of chickpea recipes and veggie-forward, vibrant meals. I love to make this creamy, classic hummus (or this beet hummus). And who can resist falafel? But when summer starts to creep in, this Mediterranean chickpea salad is on repeat. It’s deliciously fresh, perfectly filling, and one of those salad recipes you just can’t get enough of!
If cans of chickpeas are a pantry staple in your house, as they are in mine, then this recipe is super easy to whip up. The large portion of this salad makes it meal prep friendly and it’s durable enough to last the entire week! Plus, I’ll share with you a few other ways to enjoy this salad below.
Chickpea Nutritional Benefits
Not only do chickpeas add a deliciously nutty taste to recipes, but they work wonders for your body and gut health. Here’s how.
- They have an excellent nutritional profile that provides a wide range of vitamins and minerals.
- They provide a heavy dose of soluble fibers to help feed the “good” gut bugs in your microbiome, which can also help with digestive issues.
- They’re the perfect plant-based protein option that keeps you full and your appetite in control.
Mediterranean Chickpea Salad Ingredients
This is a salad that’s simple on ingredients but big on flavor. And that’s the beauty of Mediterranean recipes. Here’s what you’ll need.
- Chickpeas: We’re keeping this simple by using canned chickpeas. But you can soak dried chickpeas as well. Just make sure to thoroughly rinse and drain them before tossing them into the salad.
- Vegetables: Cucumbers, grape tomatoes, red bell peppers, and red onions are a marriage of bright flavors and a refreshing crunch.
- Cheese: I’m using crumbled feta cheese to give it a Mediterranean flair.
- Herbs: Sprinkle in chopped parsley for a pop of freshness.
- Dressing: To maintain this salad’s light profile, I’m using my homemade lemon vinaigrette for just the right amount of lemony zest.
Find the complete recipe with measurements below
How to Make This Chickpea Salad
One of the reasons why I love this salad so much is that it’s effortless to make. Just quickly slice and dice the vegetables, drain the chickpeas, toss everything in a bowl, then finish with a drizzle of the lemon vinaigrette. The perfect speedy dish!
Ways To Serve This
While the name says salad, there’s plenty of room for creativity when it comes to serving.
- Salad: For a leisurely and light lunch, this salad will be your best friend. Plus, it keeps well for meal prepping ahead of time and storing in your bento box for the week.
- Side Dish: Serve this alongside chicken souvlaki, Tuscan chicken, or baked tuna meatballs to round out your dinner.
- Sandwich: Turn this into a smashed chickpea sandwich by first smashing your chickpeas in a large bowl with a fork. Toss it with the rest of the ingredients, then layer it in between bread slices or add to lettuce cups.
Chickpea Salad Variations
Like many other salads, there’s always little ingredients you can add to switch it up and make it even more exciting. Here’s a few ideas.
- Switch up the vegetables: Amp up the flavors by adding fire-roasted tomatoes, pickled red onions, and chopped avocados. And if you’re a fan of leafy greens, feel free to toss in chopped spinach.
- Switch up the seasoning: You can use a Greek salad dressing for a different flavor profile or add a sprinkle of paprika to give it a hint of smoke. But play around with different seasonings to your liking.
- Use roasted chickpeas: For another twist on a chickpea salad, this roasted chickpea salad is the best combination of roasted chickpeas, cucumber, roasted red peppers, pickled red onion, goat cheese, and a balsamic vinaigrette.
Storage Tips
What’s great about this salad is that it stores well without getting soggy and wilted like other salads. Just make a big batch and portion it out throughout the week. It will keep in the fridge in an airtight container for up to 5 days.
More Healthy Salad Recipes
Make the most of fresh summer produce with these easy side salad ideas! For even more options, check out this delicious roundup of the best summer salads.
This Mediterranean chickpea salad is just what you need to serve on a hot summer day (or any time of the year really). If you make it, I’d love to hear what you think in a comment below!
Mediterranean Chickpea Salad
Description
Video
Ingredients
- 2 (15-ounce cans) chickpeas, drained and rinsed
- 1 large cucumber, diced
- 1 red bell pepper, diced
- 2 cups cherry tomatoes, halved
- ¼ cup red onion, diced
- 4 ounces feta cheese, crumbled
- ¼ cup finely chopped parsley
- lemon vinaigrette, you can use as much or as little as you'd like
Instructions
- Add. Toss all of the ingredients into a large mixing bowl.
- Stir. Pour the lemon vinaigrette over the salad and give it a gentle stir until well combined.
Lisa’s Tips
Nutrition
©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
This recipe was originally posted August 2020, but update to include new information.
Made this for lunches for work and I loved it! It’ll be on a regular rotation for sure! Especially loved the lemon vinaigrette which made it bright. Already can’t wait to have it again!
You can always count on this chickpea salad for a durable lunch! Glad you loved it, Jenn.
Delicious! Was craving something light tonight. This paired with some fresh halibut on sale tickled all our taste buds!
I’m sure this tasted amazing alongside halibut for dinner. Enjoy, Danica!
I just made this salad last night! It is my go-to for lunches and light snacks. It’s bright and flavorful- you could put the lemon vinaigrette on anything!!!
Wonderful! It really is such a great meal prep salad. And agreed on the lemon vinaigrette!
I’ve made this salad many times as it’s a house favorite! Last time I didn’t have peppers so I used olives. I often ad red onions rinsed with hot water and then cold. Either way or the original version it goes with everything. Specially fish or just as is for lunch.
Make sure to make double the dressing so you have some left for your next salad. So good!
I’m sure this tasted great with olives as well for a full Mediterranean flavor profile! Glad you love it, Nicole.
Yummy salad and so healthy. I love it with the lemon vinaigrette!! Thanks so much for all you do!
The lemon vinaigrette ties it all together! Enjoy, Vera!
This Mediterranean Chickpea Salad recipe from Lisa Bryan of Downshiftology is absolutely fantastic! The mix of chickpeas, juicy tomatoes, crisp cucumber, red onion, feta, parsley, and a bright lemon vinaigrette is a winning combination. I skipped the bell peppers, and it was still bursting with fresh, vibrant flavors.
Lisa’s recipes never disappoint, and her YouTube channel is just as amazing! I love how her videos are approachable, inspiring, and full of tips that make cooking a joy. This salad is another gem from her collection—light, healthy, and so satisfying. Highly recommend giving it a try!
Hi Vickie – Thanks so much! This really is a salad that can’t be beat for a light and fresh meal. Also, happy to hear you’re loving the YouTube videos!
I absolutely love this salad lasts in fridge for days I had as a main very filling so colourful
Nothing like eating a salad that covers the rainbow! I’m so glad you enjoyed this chickpea salad.
this sounds so good! I can’t wait to try it.
I hope you enjoy, and be sure to report back with how it turns out, Jackie!
I have a niece who is totally vegan. And during the holidays when there’s mostly non-vegan dishes, she feels a little left out. I usually try to come up with something that makes her feel included in the meal. The holidays Are over but I wanted to make this Mediterranean chickpea salad for her. She was so shocked and appreciative that I did that for her. Needless to say she loved it so now I can add another recipe to my vegan dishes to make for her. Thank you for sharing this recipe. I appreciate it, and I know she does as well. Keep them coming!
What a kind gesture, Melanie! That’s great to hear she discovered another delicious recipe that suits her dietary needs.
How much is a serving size for the chick pea salad. Nutritional info is given but I’m not seeing a serving size.
Made this and the Tuscan Tuna salad. Both excellent. Keep up the good work
Wonderful! Glad you’re loving all the salad recipes, Janet.
This is a great anytime salad. It is versatile and you can easily switch out ingredients for what you have on hand. I didn’t have red bell pepper so used green. I didn’t have a red onion so used a sweet vidalia onion. I didn’t have fresh parsley so I used dried. Yum! Using the Greek salad dressing she has listed made it perfect.
Happy to hear you’re loving this chickpea salad, Corrie!
The Mediterranean Chickpea Salad was so good, it is one of my favorite downshiftology recipes. I swapped out cucumber for green papaya because I am not a cucumber fan. Love the flavor combinations!
I love that you tweaked this recipe to your liking, Crystal! Enjoy!
Hi, I just came by to say, this looks delicious and I’m going to make it soon. It’s healthy and light too, which I love. Gonna substitute the feta cheese for queso fresco.
Hope you enjoy it, Jaimie!
Wow I’m gonna be trying all of these recipes they look so good, so pleased I came across this site 👌
I can’t wait for you to try this salad!
Amazing Recipe! I unfortunately don’t like cucumber so I was going to replace with jicama, but wasn’t able to find at the store. So I bought a green papaya and shredded into the recipe. Turned out amazing!! Will be making often
That actually sounds so delicious! Thanks for sharing, Crystal.
Could I have the receipe please.
You can find the full written recipe in the recipe card.
Excellent recipe. Very versatile and basis to many variations according to what veggies are available.
This truly is the best versatile chickpea salad!
I’m made this recipe along with the lemon vinaigrette. It was delicious and my adult kids liked it too. Thanks so much for posting.
You’re more than welcome, Mendy! Happy you all loved it.
This salad was incredible! I actually added 1/2 of a red chili pepper to give it some heat! So good!! Thank you for sharing!
You’re more than welcome, Diane! I’m happy you loved it with the extra heat.
I made this recipe to share with a group of friends along with a few of your other summer salads and it was a hit. I used dried chickpeas that I soaked overnight and then cooked with some salt the next day. I like that I could have chickpeas with some firmness instead of super mushy as they tend to be from a can. I haven’t made a downshiftology recipe that has let me down so far. Thanks, Lisa, for sharing these with us.
Hi Esther – I’m so glad this chickpea salad was such a hit!
This is my favorite salad! I just cut it in half and I have lunches for myself for the week. The lemon vinaigrette dressing makes it pop! It’s filling and gives focused energy to be the best I can be!
So happy you love it, Michelle!
Would it work ok to use chopped tomatoes instead of cherry tomatoes? I have so many tomatoes to use up!
Hi Joanne – Yep, that’s perfectly fine!
I loved this salad!
Hi Anya – Happy to hear you’re loving this chickpea salad!
How make dressing
Hi Rose – The lemon vinaigrette is linked in the recipe card!
I love to make and eat this salad, it’s filling and delicious. I switch around ingredients by adding diced avocado, black olives and, sometimes, a drizzle of pomegranate molasses. Great with skewered lamb kebabs.
Yes, definitely have fun with the ingredients. It really is quite versatile.