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Home | Recipes | Mediterranean Chickpea Salad

Mediterranean Chickpea Salad

Published on June 8, 2023 by Stephanie Kay

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Made with pantry staples and fresh veggies, this easy Mediterranean chickpea salad is full of color and flavor. It’s quick to make and works well as a main course, side dish, or meal prep idea.

Mediterranean Chickpea Salad in a white bowl with a side of feta cheese and parsley.

I’m a big fan of chickpea salad, especially in the summer months, as they are hearty, filling, and easy to prepare. In less than 10 minutes you can create a bright and colorful salad that can be enjoyed for lunch, dinner, or a weekend BBQ, with leftovers that store well in the fridge for days to come.

While you can certainly soak and cook raw chickpeas for chickpea salad, using canned chickpeas, also known as garbanzo beans, is a great way to cut down on time without forgoing nutrition or flavor. Canned chickpeas are one of those pantry-staple healthy processed foods that I always have on hand, which makes whipping together this Mediterranean chickpea salad with feta cheese an absolute breeze.

Ingredients for chickpea salad; chickpeas, olives, feta cheese, yellow bell pepper, red onion

Mediterranean Chickpea Salad Ingredients

  • Chickpeas: Using canned chickpeas keeps this recipe quick, easy, and simple, and filling the salad with plant-based protein and fiber. Be sure to rinse and drain them thoroughly before adding them to the salad.
  • Cherry Tomatoes: You can also use grape tomatoes or diced whole tomatoes.
  • Cucumber: Peeled or unpeeled is fine.
  • Red Onion: For a bit of color and crunch.
  • Bell Pepper: You can use yellow, orange, or red bell pepper or a mixture of colors.
  • Kalamata Olives: To add some Mediterranean flare, feel free to omit them if you’re not a fan.
  • Fresh Parsley: To add some greens and freshness. Additional fresh herbs, such as fresh mint, fresh dill, or fresh basil, would also work well.
  • Feta Cheese: To add some saltiness, creaminess, and a bit more protein.
  • Olive Oil: To dress the salad. Extra virgin olive oil will provide the best flavor, but any form of olive oil will work.
  • Lemon Juice: Be sure to use fresh lemon juice. If you don’t have any, red wine vinegar will also work.
  • Salt and Pepper: To season the salad.

Dietary Adaptions

To Make it Gluten-Free: No adaptations are needed, this recipe is gluten-free.

To Make it Dairy-Free: Omit the feta cheese.

Lemon dressing in a mason jar.

How to Make Mediterranean Chickpea Salad

Here’s how you’ll make this delish Mediterranean chickpea salad:

  1. Prepare the chickpeas. Drain, rinse, and dry the canned chickpeas.
  2. Prepare the vegetables. Chop the tomatoes, cucumber, red onion, bell pepper, parsley, and olives.
  3. Make the dressing. Mix and whisk the olive oil, lemon juice, salt, and pepper together.
  4. Combine the salad ingredients. In a large bowl, combine the chickpeas, vegetables, olives, parsley, and crumbled feta cheese.
  5. Cover with dressing. Cover the salad with dressing and toss to combine.
  6. Season to taste. Taste the salad and adjust the salt and pepper as desired.

The detailed instructions can be found in the recipe card below.

Unmixed chickpea salad ingredients in a white bowl with a side of lemon dressing and feta cheese.

Variations

Switch up the vegetables. You can easily swap the vegetables in this salad for whatever you have on hand. Want different veggies? Try carrots, celery, or zucchini. Want more greens? Add chopped spinach or arugula. Want more flavor or texture? Add sundried tomatoes, roasted red peppers, or avocado.

Switch up the dressing. This recipe calls for a simple mixture of olive oil and lemon juice, but you can amp up the flavors by adding some minced garlic and dried oregano, or use a pre-made Greek dressing instead.

Add more protein. You can add additional protein to this salad by including some chopped grilled chicken or canned tuna.

Make it ahead. If you want to prepare this salad ahead of time for a party or gathering, prepare the dressing, chickpeas, and vegetables, store them in separate airtight containers for up to 3 days, and dress the salad when you are ready to serve. It can also be prepared entirely as a meal prep idea and stored in the fridge, completely dressed, for up to 4 days.

Red’s Nutrition Tip

This chickpea salad is a great meal prep idea. Whip it up on the weekend and enjoy it with grilled chicken, fish, meat, or tofu for a hearty and high-protein lunch.

What to Serve with Mediterranean Chickpea Salad

This chickpea salad is a well-balanced dish complete with protein, complex carbohydrates, fiber, and healthy fats, and can be enjoyed as a main course or as a side dish. It would pair particularly well with:

  • Lemon Garlic Chicken Thighs
  • Baked Pesto Salmon
  • Greek Chicken Burgers
  • Spinach and Feta Turkey Burgers
  • Greek Chicken Kebabs
  • Pork Souvlaki
  • Grilled Steak
  • Grilled Fish
  • Boiled Eggs
Mediterranean chickpea salad in a white bowl.

FAQs

Why is chickpea salad good for you?

Chickpeas are a good source of complex carbohydrates, fiber, and protein. Including chickpeas in a salad, along with vegetables and a healthy dressing, creates a nutrient-dense and fiber-rich meal that can be enjoyed as a main course or a side dish.

How long does chickpea salad last?

Chickpea salad can be stored in an airtight container in the fridge for up to 4 days.

Can you eat chickpeas straight from the can to a salad?

Canned chickpeas should be drained and rinsed before adding them to a salad. This helps to remove the excess liquid, salt, and starch to ensure your salad has the best flavor and texture.

Storage

The dressed salad can be stored in an airtight container in the fridge for up to 4 days. Season with additional salt and black pepper to taste before serving.

More Healthy Salad Recipes:

  • Quinoa Chickpea Salad
  • Smashed Chickpea Salad
  • Mediterranean Orzo Salad
  • Sweet Potato and Chickpea Salad
  • Curried Couscous Chickpea Salad
  • Mediterranean Meal Prep Bowls
Print
Mediterranean Chickpea Salad in a white bowl with a side of feta cheese and parsley.

Mediterranean Chickpea Salad

Author: Stephanie Kay

This quick and easy Mediterranean chickpea salad is packed full of veggies and is a healthy and high-fiber meal. Plus, it keeps well in the fridge so it’s perfect for meal prep.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 4 servings 1x
  • Category: Salad
  • Method: No Cook
  • Cuisine: Mediterranean
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Ingredients

  • 2 cans (15-ounce) chickpeas, strained and rinsed
  • 1/2 cucumber, diced
  • 1/2 red onion, diced
  • 1 bell pepper, red, yellow, or orange, diced
  • 1 cup cherry tomatoes, halved
  • 1/2 cup kalamata olives, pitted and halved (optional)
  • 1/4 cup parsley, finely chopped
  • 1/4 cup feta cheese, crumbled
  • 1/3 cup extra-virgin olive oil
  • 1/2 lemon, juiced
  • 1/4 teaspoon salt
  • Pinch of black pepper

Instructions

  1. In a small mason jar or bowl, add olive oil, lemon, juice, salt, and black pepper and whisk to combine.
  2. In a large bowl, combine the chickpeas, cucumber, red onion, bell pepper, cherry tomatoes, olives, parsley, and feta cheese, and toss to combine.
  3. Drizzle with olive oil and toss until everything is well coated. Taste and adjust oil, lemon, salt, and pepper as needed.
  4. The salad can be served immediately or stored in the fridge for up to 4 days.

Nutrition

  • Serving Size: 1 serving
  • Calories: 422 calories
  • Sugar: 4 grams
  • Fat: 28 grams
  • Carbohydrates: 33 grams
  • Fiber: 10 grams
  • Protein: 13 grams

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    Comments

    1. Anonymous says

      September 6, 2021 at 8:50 pm

      Just made this recipe and it’s great for an end of summer BBQ!!

      Reply
    2. Paige says

      October 28, 2021 at 8:59 pm

      This salad is delicious!! Thank you for sharing the recipe!

      Reply
    3. Yolanda Wilkerson says

      February 22, 2023 at 12:10 pm

      Could you please tell me. A serving is it a cup or half cup.

      Reply
      • Stephanie Kay says

        February 22, 2023 at 4:07 pm

        The salad makes 4 servings, which is what the nutrition information is based on. If you’re curious about the appropriate portion size for yourself, you can determine it with some of the information I shared here: https://kaynutrition.com/serving-size-vs-portion-size/

        Reply
        • Trina says

          January 23, 2024 at 7:30 pm

          If the recipe is made as printed, how many grams is a serving?

          Reply
          • Stephanie Kay says

            January 26, 2024 at 10:21 am

            The nutrition data is based on 4 servings, so 1/4 of the recipe. The exact weight will vary based on the size of your vegetables.

            Reply
    4. Karen says

      May 3, 2023 at 3:04 pm

      Made this at Christmas and is definitely a keeper. Will be great during summer BBQ season

      Reply
    5. Diana Pitt says

      September 12, 2023 at 5:05 pm

      This recipe was so easy yo prepare very nutritious and made 4 good serves.
      I also like the nutrition information after every recipe.

      Reply
    6. Karen says

      September 12, 2023 at 6:05 pm

      Quick easy and delicious

      Reply
    7. Ruth says

      September 12, 2023 at 6:37 pm

      So easy and so good. The next day I put some on top of lettuce leaves and still so yummy. Thanks for the good and healthy recipe.

      Reply
      • Stephanie Kay says

        September 13, 2023 at 8:47 am

        Sounds lovely, thank you for sharing!

        Reply
    8. Faye says

      September 13, 2023 at 8:55 am

      Loved this bean salad.

      Reply
    9. Anonymous says

      January 2, 2024 at 4:32 pm

      Delicious!!!

      Reply
    10. Patricia Jackson says

      June 12, 2024 at 7:51 pm

      Wow so great! Made it for my daughter’s grad party recently- making again soon!

      Reply
    11. Anonymous says

      October 15, 2024 at 11:47 pm

      Ingredients list kalamata olives, but instructions reference black olives..

      Reply
      • Stephanie Kay says

        October 16, 2024 at 7:31 am

        It just says olives, and you can use any type you like. 😉

        Reply
    12. Anonymous says

      November 5, 2024 at 8:05 pm

      Amazing!

      Reply
    Stephanie Kay Nutrition

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