Mediterranean Chickpea Salad
Light, vibrant, and packed with flavor, this Mediterranean Chickpea Salad is the perfect quick-fix meal or side dish that brings the taste of the Mediterranean straight to your plate. It’s refreshing, protein-rich, and comes together in just minutes.
This salad became a regular in my kitchen after a summer trip to the Greek isles.
One evening, while dining by the Aegean Sea, I tasted a local chickpea salad that was so fresh and flavorful it instantly inspired me to recreate it at home.
Since then, I’ve been making different versions of it — but this one stands out.
It’s simple, no cooking involved, yet deeply satisfying and nutritious.
Why You’ll Love This
- No cooking required: Just open a few cans, chop some fresh veggies, and toss everything together.
- Loaded with Mediterranean flavors: Think olives, feta, lemon, and fresh herbs — all the signature tastes you love.
- Perfect for meal prep: It keeps well in the fridge and tastes even better the next day.
- Wholesome and nutritious: Packed with plant-based protein, fiber, and healthy fats.
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Cuisines: Mediterranean, Greek, Vegetarian
Servings: 4–6 servings
Estimated Cost: $8–10
Equipment:
- Cutting board
- Chef’s knife
- Mixing bowl
- Spoon or tongs
- Can opener (if using canned chickpeas)
Ingredients
- 1 (15 oz) can chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 red onion, finely sliced
- 1/3 cup Kalamata olives, pitted and halved
- 1/3 cup crumbled feta cheese
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh mint (optional), chopped
- 3 tablespoons extra virgin olive oil
- 1 tablespoon red wine vinegar or lemon juice
- 1 garlic clove, minced
- Salt and black pepper, to taste
Step-by-Step Instructions
- Prepare the vegetables: Start by chopping the cucumber, halving the cherry tomatoes, thinly slicing the red onion, and roughly chopping the herbs.
- Mix the dressing: In a small bowl or jar, whisk together the olive oil, red wine vinegar (or lemon juice), minced garlic, salt, and pepper.
- Combine ingredients: In a large bowl, add the chickpeas, chopped vegetables, olives, and feta. Pour the dressing over the top.
- Toss and chill: Gently toss everything together until evenly coated. Taste and adjust seasoning if needed. Chill for 15 minutes before serving for best flavor.
- Serve: Serve cold or at room temperature as a main dish or a side.
Nutrition Facts
Per serving (approx. 1 cup)
- Calories: 250
- Protein: 8g
- Fat: 15g
- Carbohydrates: 20g
- Fiber: 5g
- Sugar: 3g
- Sodium: 400mg
Tips for Success
- Use quality olive oil: It’s the base of your dressing, so choose a fruity, cold-pressed one for the best taste.
- Let it marinate: Give the salad at least 15 minutes to sit before serving to allow the flavors to meld beautifully.
- Rinse canned chickpeas well: This removes excess sodium and improves the flavor and texture.
- Customize it: Add avocado, roasted red peppers, or cooked quinoa to bulk it up even more.
Mediterranean Chickpea Salad
Ingredients
- 1 (15 oz) can chickpeas, drained and rinsed
- 1 cup cherry tomatoes halved
- 1 cucumber diced
- ¼ red onion finely sliced
- ⅓ cup Kalamata olives pitted and halved
- ⅓ cup crumbled feta cheese
- 2 tablespoons fresh parsley chopped
- 1 tablespoon fresh mint optional, chopped
- 3 tablespoons extra virgin olive oil
- 1 tablespoon red wine vinegar or lemon juice
- 1 garlic clove minced
- Salt and black pepper to taste
Instructions
- Prepare the vegetables: Start by chopping the cucumber, halving the cherry tomatoes, thinly slicing the red onion, and roughly chopping the herbs.
- Mix the dressing: In a small bowl or jar, whisk together the olive oil, red wine vinegar (or lemon juice), minced garlic, salt, and pepper.
- Combine ingredients: In a large bowl, add the chickpeas, chopped vegetables, olives, and feta. Pour the dressing over the top.
- Toss and chill: Gently toss everything together until evenly coated. Taste and adjust seasoning if needed. Chill for 15 minutes before serving for best flavor.
- Serve: Serve cold or at room temperature as a main dish or a side.
Notes
- Use quality olive oil: It’s the base of your dressing, so choose a fruity, cold-pressed one for the best taste.
- Let it marinate: Give the salad at least 15 minutes to sit before serving to allow the flavors to meld beautifully.
- Rinse canned chickpeas well: This removes excess sodium and improves the flavor and texture.
- Customize it: Add avocado, roasted red peppers, or cooked quinoa to bulk it up even more.
Common Questions
Can I make this salad ahead of time?
Yes! In fact, it tastes even better after a few hours in the fridge as the flavors have time to blend.
Can I use dried chickpeas instead of canned?
Absolutely — just soak and cook them ahead of time. You’ll need about 1.5 cups of cooked chickpeas to replace one can.
Is this salad vegan-friendly?
Just skip the feta or replace it with a dairy-free alternative to make it completely vegan.
How long does it last in the fridge?
Stored in an airtight container, this salad will stay fresh for up to 3 days.
Whether you’re planning a picnic, prepping meals for the week, or simply craving something fresh and nourishing, this Mediterranean Chickpea Salad is a delicious and easy choice.
I hope it becomes one of your go-to recipes, just like it has in my home. Enjoy every bite — happy cooking!
