Mediterranean Chickpea Salad

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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.

Mediterranean chickpea salad in a large white bowl on a table.

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.
Ingredients for making the chickpea salad on a table top.

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 ingredients mixed in a bowl

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.
A bowl of Mediterranean chickpea salad with fresh parsley in the background.

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!

A large white bowl of Mediterranean chickpea salad on a table with parsley leaves.

Mediterranean Chickpea Salad

4.98 from 81 votes
Prep: 10 minutes
Total: 10 minutes
Servings: 8 servings
Author: Lisa Bryan

Description

This Mediterranean chickpea salad is the ultimate summer salad that's tossed with fresh and bright ingredients for an easy lunch or hearty side dish. Watch the video below!

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.
    Ingredients for a Mediterranean chickpea salad in a glass bowl next to a small bowl of lemon vinaigrette on a table.
  • Stir. Pour the lemon vinaigrette over the salad and give it a gentle stir until well combined.
    Mediterranean chickpea salad ingredients tossed together in a glass bowl on a table.

Lisa’s Tips

  • This is my favorite serving bowl for large salads, it’s beautiful!
 

 

Nutrition

Calories: 300kcal | Carbohydrates: 34g | Protein: 12g | Fat: 14g | Saturated Fat: 4g | Cholesterol: 13mg | Sodium: 172mg | Potassium: 499mg | Fiber: 9g | Sugar: 8g | Vitamin A: 921IU | Vitamin C: 33mg | Calcium: 134mg | Iron: 4mg
Course: Salad, Side Dish
Cuisine: Mediterranean
Keyword: Best Salad Recipes, Chickpea Salad, Mediterranean Chickpea Salad
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

This recipe was originally posted August 2020, but update to include new information.

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About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

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Recipe Rating




180 Comments

  1. I was looking for the recipe for lemon vinaigrette dressing, that goes with it in the video, and I couldn’t find it.5 stars

  2. This Mediterranean Salad is delicious. Very refreshing summer fare. I actually pressure cooked my chickpeas.5 stars

  3. Another simple and delish recipe! I made it exactly as written. Can’t do feta b/c of the lactose and I love feta :-/
    I had leftover cooked quinoa and barley so I added it to the salad. I also had a bunch of dill so I added that too. Such a refreshing salad!5 stars

  4. I love this recipe! Easy and adaptable, feeds a crowd and looks pretty. You eat with your eyes first :).
    Thank you for a great recipe….will make this all summer long.5 stars

    1. So happy you enjoyed it, Annie! And I agree, you definitely eat with your eyes first, and this is such a vibrant salad. :)

  5. I made this salad yesterday and wow, it was great the first day but marinating overnight made it FANTASTIC. This is definitely going on my weekly meal prep list.5 stars

  6. Delicious and so fast and easy to make. I dressed it with the Lemon Tahini Dressing. Looking forward to enjoying it again tomorrow stuffed in a whole wheat pita!5 stars

  7. This is the very first recipe I made of yours a few weeks ago. I just stumbled onto your site. This has amazing flavor! I actually made it twice as I loved it so much! Pairs well with canned mackerel and sardines on the side. I’m really loving your recipes. Thank you…5 stars

  8. One of my favorite salads to serve, particularly for guests. Love, love, love the chopped nature of this along with the delicious lemon vinaigrette dressing.5 stars

  9. This turned out fantastic! Great flavors and perfect for meal prep. I did soak the red onion in some water for a little bit to cut the bite but that’s personal preference. Thank you!

  10. This was so delicious. I was looking for side dishes to add to my meal that would increase my protein. This certainly added the protein from the chick peas. I love the dressing, it’s the treat at the bottom of my serving bowl to drink or eat with some sour dough or gluten free bread, Yum! Additional note, I bought the Jovial brand of chick peas- really good!5 stars

  11. Just made this and it is delicious, refreshing and so easy to make. I omitted the cheese, though I am sure it would be even better with the feta!5 stars

  12. My favorite recipe! I make this as often as I can. Sometimes I use too much onion or forget the feta. It still tastes SO good. Especially with the lemon vinaigrette dressing.5 stars

  13. Thank you for sharing all of your awesome recipes. I purchased your Healthy Meal Prep book and received it today/ I am starting the Mediterranean Diet as close as I possibly can.

    1. Hi Juanita – I hope you love your new book and I can’t wait to see all the recipes you make from it!

  14. My favorite lunch salad! I meal prep this salad almost weekly because it is so delicious! It makes for a perfect lunch with some flatbread or pita and is filling and fresh. I change it up by adding whatever is in my fridge that needs using up. It is especially delicious with blue cheese crumbles as well!5 stars

  15. Lisa, sis, you keep hitting home runs with every recipe I try. I’ve been utilizing chickpeas lately (just finished the last of your roasted red pepper hummus 😋) and I was watching your 4 quick salads video and knew this would be a great use of all those chickpeas I bought, lol. I prepped all the ingredients yesterday, including the vinaigrette, and threw everything together today and was blown away by how delicious and easy it was to make. That vinaigrette is fantastic!! Thanks for another winner. You never disappoint. 💛

  16. I don’t really love to eat vegetables… But this recipe is so good I’ve made it 3x now in 2 weeks. Thank you!5 stars

  17. I made this salad over the summer for my family and I had to give the recipe to everyone because it was a huge success! Love it!

    Thank you for sharing it.

  18. Hi! May I check, based on all your recipes, your nutritional info for each of the recipes are based on the whole recipe?

  19. Love this chickpea salad! I meal prep this often and leave the dressing on the side, then simply mix it in when I’m ready to eat. It’s so delicious and nourishing!5 stars

  20. So simple and delicious!
    If I’m meal prepping this, is it fine to mix in the dressing and leave in the fridge for 3-4 days?5 stars

  21. I find English cucumbers are better than regular cucumbers. It does not leave a lot of liquid in the bottom of the bowl.
    Otherwise great Mediterranean Chickpeas Salad

  22. I would love to know how many grams is a portion size to stay within the macros…
    Made this salad for a family gathering but now unsure how much to divide the leftovers to keep track of the calories

  23. This salad is a real keeper. I made it exactly as printed other than I added 1/2 cup of black olives sliced for added color and texture. I also used Briannas vinaigrette and mixed a little in just before serving.I love this salad without dressing. It is so fresh and flavorful.5 stars

  24. My husband and I really enjoyed the salad. It was flavorful and the Lemon Vinaigrette brightened the flavor even more. Next time I make this, which I certainly will, I want to try one of your suggested variations. This is going in my favorites file!5 stars

  25. My Boyfriend and I LOVE this combination of ingredients! We have been enjoying this salad every day for a light and refreshing lunch.5 stars

  26. Hi Lisa! Thank you for all your delicious recipes!
    I was wondering if you could toast the chick peas for this recipe? My family does not enjoy them raw.

    1. Yes, you can roast them for this recipe! I also have a roasted chickpea salad recipe on the website :)

  27. First I’d like to start off by saying there’s no recipes of Lisa’s I’ve tried that I haven’t liked, and this light summer salad is no different! I had been searching for something easy to make for summer lunches and really loved how easy it was to put this together. It’s delicious, flavorful, and has just the right amount of protein. Thank you Lisa for another great summer recipe – this is now on my weekly rotation!5 stars

    1. You’re more than welcome, Nicole! I’m so happy you love this recipe, and many others on my website. :)

  28. Oh My! What a beautiful and tasty blend of ingredients, and so easy to prepare! Next time I may add some sliced black olives…

  29. This has been my go to salad recipe. Thank you for a great recipe! The lemon vinaigrette is absolutely delicious!

  30. This MEDITERRANEAN CHICKPEA SALAD I made as part of my meal prep, and was delicious every time! Thank you!5 stars

  31. Delish! I omitted the Feta cheese as I am not a fan. Wonderfully crunchy and fresh! Used a bit less than half the dressing and that was plenty. Husband loved it. Sharing with my son for his weekly lunch/meal prep5 stars

  32. Hi

    Can I use cotija cheese in place of feta or can you suggest another alternative? Really not a fan of feta or goat cheese

  33. What a delicious, fresh and versatile salad! Perfect for summer days. I added some fresh corn and grilled chicken to make a hearty and filling lunch with a piece of naan bread. The lemon vinaigrette brings it all together and is tangy and bright. Loved it!5 stars

  34. This is such an easy salad to put together – its filling and refreshing at the same time. It will definitely be a go-to salad for this summer5 stars

  35. I made this salad and as someone who does not like complicated recipes this was PERFECT! The dressing is easy to make and the “simple salad” tastes great the day I made it and 3 days later. I highly recommend the recipe. 5 stars

  36. Made this salad and just loved it! I did not have feta but it was just as good without it. Had it for lunch several days and the taste got better as it sat in the marinade.5 stars

  37. I make this salad almost every week as it is super quick to make and I do it in slightly different variations. It is perfect for a lunch to take to work with you. Love it!5 stars

  38. Made this and came out perfectly. Also watched the YouTube video which helped to know exactly how to do it – specially the way things were cut etc – would definitely make again! Easy to assemble, refreshing to eat – used for a for Memorial Day weekend BBQ sides dish, and have been eating leftovers the following days. Perfect! Thanks!5 stars

  39. Lisa, I love how you show all the ingredients separately in one photo! I’m a Montessori Guide and your healthy recipes make it so easy to allow this to become a visual recipe for our young children who can’t quite read yet. Please continue.5 stars

  40. A weekly staple in our house ! So good and so fresh ❤️ I usually make this on a Sunday and pair it with a protein for our lunches throughout the week . 5 stars