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Mediterranean Chickpea Salad Recipe

Mediterranean Chickpea Salad

iamwinfred
This Mediterranean Chickpea Salad is the one I make on repeat all summer long. It comes together in about fifteen minutes, packed with plant-based protein and fiber, and tastes even better the next day. Perfect for meal prep, picnics, or a light lunch.
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Prep Time 15 minutes
Cook Time 0 minutes
Total Time 15 minutes
Course Salad
Cuisine Mediterranean
Servings 6
Calories 290 kcal

Equipment

  • Large mixing bowl with lid For tossing and storing the salad
  • Cutting board
  • Chef's knife
  • Citrus juicer For fresh lemon juice
  • Measuring cups and spoons
  • Glass meal prep containers Optional, for storing leftovers
  • Salad spinner Optional, for drying herbs
  • Mixing bowl set Optional, for prep work
  • Fine mesh strainer or colander For rinsing chickpeas

Ingredients
  

  • 2 15 ounce cans chickpeas drained and rinsed
  • 1 English cucumber diced, about 2 cups
  • 1 pint cherry or grape tomatoes halved, about 2 cups
  • 1/2 red onion thinly sliced, about 1 cup
  • 3/4 cup kalamata olives pitted and halved
  • 3/4 cup feta cheese crumbled, divided
  • 1/2 cup fresh parsley chopped
  • 2 tablespoons fresh mint chopped (optional)

For the Dressing

  • 1/3 cup extra virgin olive oil 80ml
  • 3 tablespoons fresh lemon juice 45ml, about 1 lemon
  • 1 tablespoon red wine vinegar 15ml
  • 2 cloves garlic minced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon salt or to taste
  • 1/4 teaspoon black pepper or to taste

Instructions
 

  • Rinse and drain the chickpeas in a fine mesh strainer until water runs clear. Shake off excess water and let sit to dry while prepping vegetables.
  • Dice the English cucumber, halve the tomatoes, thinly slice the red onion, and halve the kalamata olives.
  • Roughly chop the fresh parsley and mint (if using), removing any thick stems.
  • In a small bowl or jar, combine olive oil, lemon juice, red wine vinegar, minced garlic, oregano, salt, and pepper. Whisk or shake until well combined and slightly thickened.
  • In a large mixing bowl, combine the chickpeas, cucumber, tomatoes, red onion, olives, parsley, and mint. Crumble most of the feta over the top, reserving some for garnish.
  • Pour the dressing over the salad and toss gently until everything is coated. Taste and adjust seasonings. Garnish with reserved feta and serve immediately, or chill for 20 minutes for deeper flavor.

Notes

  • Drying chickpeas: Dry the chickpeas well after rinsing so the dressing doesn't get watered down.
  • Uniform chopping: Dice all vegetables to a similar size so every bite has a good mix of textures.
  • Milder onion: Soak sliced red onion in cold water for 10 minutes if you prefer a milder bite, then drain before adding.
  • Fresh lemon: Always use fresh lemon juice instead of bottled for the brightest flavor.
  • Chilling time: Let the salad chill for at least 20 minutes if you have time, as the flavors deepen as it sits.
  • Feta tip: Add the feta right before serving if you're prepping the salad more than a day ahead.
  • Variations: Swap feta for goat cheese, add bell peppers or artichoke hearts, or toss in avocado right before serving.
  • Storage: Store leftovers in an airtight container in the fridge for up to 4 days. Give a quick stir before serving as dressing settles.
  • Vegan option: Make it vegan by skipping the feta or using a plant-based feta alternative.
  • Dressing separate: For the crispest texture when meal prepping, keep the dressing separate and toss just before serving.

Nutrition

Serving: 1servingCalories: 290kcalCarbohydrates: 28gProtein: 10gFat: 17gSaturated Fat: 4.5gPolyunsaturated Fat: 2.1gMonounsaturated Fat: 9.8gCholesterol: 15mgSodium: 520mgPotassium: 380mgFiber: 8gSugar: 6gVitamin A: 15IUVitamin C: 20mgCalcium: 15mgIron: 10mg
Keyword chickpea salad, meal prep salad, mediterranean salad, no cook salad, vegetarian salad
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