Mediterranean Chickpea Salad

159 Comments

This post may contain affiliate links. See my disclosure policy.

Jump to RecipeJump to Video

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 71 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.

You May Also Like

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.

Leave a comment

All comments are moderated before appearing on the site. Thank you for sharing your feedback!

Your email address will not be published. Required fields are marked *

Recipe Rating




159 Comments

  1. Very good .. and so colorful . I added a touch more salt and honey in the dressing. I made a double batch .. so many interesting textures, flavors and colors.. it hits all the notes if you are an adventurous foody.5 stars

  2. What a great lunch! Quick, you can make a lot, and it gives you protein and veggies. So refreshing and I felt great after eating it! I will try this on top of a sweet potato next. 5 stars

  3. Hello. This salad looks delicious and I can’t wait to make it.
    What size serving was used to for the nutrition? I’m diabetic and need it to calculate my insulin. Thank you!

  4. Ingredients: (diced)
    -2 cucumbers 
    -2 red peppers
    -2 orange peppers
    -1 yellow pepper
    -1 tomato
    -1/2 onion
    -1 cup feta cheese (more or less depends on how much cheese you prefer)
    -1 lemon (juiced)
    -salt/pepper to taste
    -garlic powder to taste 
    -pour if olive oil 
    Mix together and eat 4 stars

  5. Made this tonight exactly as is except I added a diced avocado diced. So delicious right out of the bowl! 5 stars

  6. This salad is DELICIOUS! The colors are absolutely beautiful, The crunch and the textures make it so amazing. I will put this in my rotation as I prep my lunches for the work week. Thank you for a great recipe.5 stars

  7. So tasty, refreshing, easy to make, and just perfect on a hot day! Thanks for the outstanding recipe!5 stars

  8. Wow this was soooo good! It makes a great side or lunch….or it is great do just stand and eat from the bowl with whatever you mix it up with.

  9. Do you put the dressing on it before you separate it into portions to store in refrigerator? Wouldn’t the lemon make the cucumbers soggy?5 stars

    1. It will soften a bit. So if you want to keep it extra fresh, you can make the lemon vinaigrette separately and toss it with the salad when you’re ready to eat.

  10. Hello, I enjoy following you on YouTube and I have tried some of the recipes. A lot of the dishes call for tomatoes and peppers. I’m unable to eat the nightshade vegetables. What can I use instead of those vegetables ? Thank you

    1. Hi Sheila – it will have to depend on the recipe! If you need help on specific ones, please email and we can help you from there :)

  11. Looks delicious and I’m looking forward to making it! What is the individual serving size (cup, oz etc)? I’m diabetic and need to know so I record my carbs correctly. Thank you!

  12. Hi- I’m wondering if 300 calories per serving is correct? The feta (300 calories for 4 oz) and chic peas (840 calories for 2 cans) only account for 142 calories per serving (1/8 of recipe). The rest is veggies and shouldn’t add up to many calories. Unless it is including the vinaigrette (but no amount is specified for that)?   Thanks so much! 

    1. Yes, the nutritional information is per serving! The lemon vinaigrette ingredients are linked in the text – it will take you to the recipe :)

  13. Excellent extra side for Christmas Lunch. Tasty so easy to make. I even made the Lemon vinaigrette from scratch. Highly recommend making as an easy side dish.5 stars

  14. I have TIA stroke. Recommended for Mediterranean diet. Love your videos. I learned a lot from you even boiled eggs too. Very simple and so delicious. I inspired you. Thank you so much.

  15. I made this as a side dish during a party and it was a great hit. This salad tastes delicious with greek salad dressing too. Thank you5 stars

  16. Tried this recipe as a healthy alternative to traditional leafy green salads. Because for me, those get boring very quickly! This salad is SO DELICIOUS! I love everything about it and the lemon vinaigrette is a delightful bright note on this colorful, vibrant and tasty salad. It keeps really well too! I’ve been making batches and eating it through out the week and everyday is as delicious as the first day I made it. Highly recommend!!5 stars

    1. Happy to hear you loved this chickpea salad Jasmine! It’s definitely a great option when you want to switch up your regular “leafy green” salad routine.

  17. I made this last night and served it with toasted flatbread and my daughter who is not fond of tomatoes or chickpeas loved it.5 stars

  18. Made this for lunch today and found it to be fabulous. Love the lemon vinaigrette as we had used it previously on the mandarin chicken salad which was also outstanding.5 stars

  19. Another home run recipe from this website! I made this salad with the Greek Chicken Kabobs recipe from this site and it was a delicious dinner that my entire family loved. This salad is light but satisfying- a perfect fresh summer salad. Thanks for the recipe!5 stars

    1. I love the taste, health benefits, ease of the recipe and the aesthetic appeal of this salad. Great summer salad!5 stars

  20. What is the serving size for the calorie breakdown at the end of the recipe? I just made it to put over fresh spinach and we love it!

    1. This recipe is split into 8 servings. So, I would say each serving is about 1/2 a cup or so.

  21. This chickpea salad is so so good! I substituted dill for the parsley since dill and feta cheese is one of my favorite combos. I’ll be making this a lot this summer!5 stars

  22. I thought this was really tasty! We had it as a side with a salmon fillet. I am a sucker for vinegar or more of an acidic taste, so I would slightly modify the dressing next time.4 stars

  23. I have never made a “homemade” salad dressing in my life. This lemon vinaigrette is so easy and naturally tasty.5 stars

  24. This recipe is 10/10!! Good for travel! I made it for my mom and I on a trip to the Midwest, and we ate it in the MSP airport. So delicious, and my mom was impressed. Plus we didn’t have to eat airport food haha. Thanks Lisa!5 stars

    1. Hi Lisa – this is a great salad to meal prep as it’s really sturdy. It will last for about 5 days in the fridge, no problem!

  25. 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!5 stars

  26. 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 stars

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

  28. 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.5 stars

  29. 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…. 😋😋😋5 stars

  30. 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!

  31. OMG this has to be one of those salads that I actually feel like eating..Beautiful and so colorful5 stars

  32. The chickpea salad that’s worth trying over and over again. The ingredients mix is just perfect if you ask me :-)5 stars

    1. Glad you think so Elaine! It’s definitely one of the best ways to use up your can of chickpeas :)

      1. Just made this tonight with fresh garbanzos. I absolutely love it and will be sharing. Thanks for a wonderful new salad5 stars

  33. This is such a perfect summer salad! The chickpeas really make it hearty, and I love the brightness the lemon dressing adds.5 stars