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Mediterranean Chickpea Salad

Mediterranean chickpea salad is the ultimate summer salad. Chickpeas are tossed with tomatoes, cucumber, bell pepper, red onion, feta, and parsley for a salad that’s light enough for an easy lunch and hearty enough for a dinner side dish.

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

The real pantry staple MVP is none other than a solid can of chickpeas. They’re utterly versatile in the sense that you can blend them into creamy hummus, roast into a bite sized snack, or use them as a vegan protein substitute for a filling salad.

In this case, we’re taking the salad route and making chickpeas the star of this dish. Accompanied by cucumbers, cherry tomatoes, red bell pepper, feta cheese, and a zesty lemon vinaigrette – this is one hearty and vibrant salad filled with mediterranean flavors. It’ll keep you nice and full no matter how you serve it. And bonus, it makes for the perfect summer meal prep.

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 amazing 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

A salad that’s simple on ingredients but big on flavor. 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 into the salad.
  • Vegetables: I find myself coming back to these few ingredients – and for good reason. Cucumbers, red bell peppers, red onions, and cherry tomatoes are a marriage of bright flavors and a refreshing crunch.
  • Cheese: I’m using crumbled feta cheese to give it a Mediterranean flair.
  • Herbs: Sprinkling in a bit of 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 zest.

Ingredients for making the chickpea salad on a table top.

How to Make This Chickpea Salad

One of the reason why I love this salad so much is that it’s incredibly easy to make. Just quickly slice and dice the vegetables, drain the chickpeas, toss everything in a bowl, then finish with a drizzle on the lemon vinaigrette. Done!

Ways To Serve This

While the name says salad, there’s room for creativity when it comes to serving.

  • Salad: For an easy 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 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.

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

Chickpea Salad Variations

Like other salad recipes, there’s always little ingredients you can add to switch it up. 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.

Ingredients for a Mediterranean chickpea salad in a large glass bowl next to a small bowl of lemon vinaigrette.

An Easy Meal Prep Salad

To meal prep: 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.

To store: This will store in the fridge for about 5 days in an airtight container.

More Easy And Healthy Salad Recipes

With the summer heat in full swing, these easy salad recipes come together in a snap.

A large white bowl of Mediterranean chickpea salad on a table with parsley leaves.
5 from 12 votes

Mediterranean Chickpea Salad

Prep Time: 10 mins
Total Time: 10 mins
Servings: 8 servings
Author: Lisa Bryan
Print Recipe Pin Recipe
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.

Ingredients

  • 2 15-ounce cans chickpeas, drained and rinsed
  • 1 large cucumber, diced
  • 1 red bell pepper, diced
  • 2 cups cherry tomatoes, halved
  • 1/4 cup red onion, diced
  • 4 oz feta cheese, crumbled
  • 1/4 cup finely chopped parsley
  • lemon vinaigrette, you can use as much or as little as you'd like

Instructions

  • Add all of the ingredients to a mixing bowl.
    Ingredients for a Mediterranean chickpea salad in a glass bowl next to a small bowl of lemon vinaigrette on a table.
  • Pour the lemon vinaigrette over the salad and give it a gentle stir.
    Mediterranean chickpea salad ingredients tossed together in a glass bowl on a table.
  • Transfer the salad to a large bowl and serve.

Lisa's Tips

  • To meal prep: 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.
  • To store: This will store in the fridge for about 5 days in an airtight container.
  • 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
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31 comments on “Mediterranean Chickpea Salad”

  1. I’m single so if I make this full recipe, how long will this keep in the refrig? Will it get soggy?

  2. Made the Mediterranean Chickpea Salad and have been enjoying it all week! Love the lemon vinaigrette 

  3. This recipe was purely brilliant! I loved it so much. I am a big fan of salads and I think this one was by far the best salad I have ever made. The recommended dressing worked perfectly with all of the ingredients.
    Thank you so much for sharing this with us!

  4. I made this last week. It was delicious, easy to make and even a few days later was just as good if not better. Great Recipe Lisa.

  5. We love your salads, Lisa!
    Your lentil salad has become a favorite at our house and this one will also. Thank you!

  6. Excellent recipes. – easy and healthy.  Thank you v much. 

  7. Tried it yesterday. So easy to make with ingredients I usually have at home on hand anyway, which is a big plus. And so delicious. My husband loved it too. The dressing adds a beautiful freshness to it.

  8. Hi Lisa,

    Amazing salad!  I mentioned on the instagram post that I was tired of leafy green salads and welcomed something different, but usual habits had me adding spinach anyways…🤷‍♀️ lol!  I changed out the red onion for white since I find red a bit too strong for my palette, added some toasted sliver almonds and topped it all off with your lemon viniagrette dressing…. 😋😋😋

  9. Easy to make, healthy and sooo good. Thanks Lisa for again a great recipe ;-)

  10. WOW that looks amazing, going to try it this week :-)
    Can I ask you: are the nutrition numbers for the whole recipe, or per serving? Thanks!

  11. OMG this has to be one of those salads that I actually feel like eating..Beautiful and so colorful

  12. This Chickpea Salad is just the way I love it! Your Lemon vinaigrette sounds so flavorsome.

  13. The chickpea salad that’s worth trying over and over again. The ingredients mix is just perfect if you ask me :-)

  14. Absolutely delicious – works well as a healthy lunch, or makes great side dish. Thank you!

  15. This is such a perfect summer salad! The chickpeas really make it hearty, and I love the brightness the lemon dressing adds.