Mediterranean Chickpea Salad

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

4.97 from 54 votes
Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 8 servings
Author: Lisa Bryan
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!

Recipe 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
©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
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This recipe was originally posted August 2020, but update to include new information.

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121 comments on “Mediterranean Chickpea Salad”

  1. My family loved this salad! Question – what can I use instead of cucumbers?5 stars

  2. Oh My! What a beautiful and tasty blend of ingredients, and so easy to prepare! Next time I may add some sliced black olives…

  3. This has been my go to salad recipe. Thank you for a great recipe! The lemon vinaigrette is absolutely delicious!

  4. This MEDITERRANEAN CHICKPEA SALAD I made as part of my meal prep, and was delicious every time! Thank you!5 stars

  5. Delish! I omitted the Feta cheese as I am not a fan. Wonderfully crunchy and fresh! Used a bit less than half the dressing and that was plenty. Husband loved it. Sharing with my son for his weekly lunch/meal prep5 stars

  6. I MADE THIS SALAD AND IT WAS A BIG HIT
    EVERYONE ASKED FOR THE RECIPE. THANK YOU PAT5 stars

  7. Hi

    Can I use cotija cheese in place of feta or can you suggest another alternative? Really not a fan of feta or goat cheese

  8. What a delicious, fresh and versatile salad! Perfect for summer days. I added some fresh corn and grilled chicken to make a hearty and filling lunch with a piece of naan bread. The lemon vinaigrette brings it all together and is tangy and bright. Loved it!5 stars

  9. This is such an easy salad to put together – its filling and refreshing at the same time. It will definitely be a go-to salad for this summer5 stars

  10. I made this salad and as someone who does not like complicated recipes this was PERFECT! The dressing is easy to make and the “simple salad” tastes great the day I made it and 3 days later. I highly recommend the recipe. 5 stars

  11. We’ve made this recipe a couple of times now and it is so refreshing! Perfect for summer. 5 stars

  12. Made this salad and just loved it! I did not have feta but it was just as good without it. Had it for lunch several days and the taste got better as it sat in the marinade.5 stars

  13. I make this salad almost every week as it is super quick to make and I do it in slightly different variations. It is perfect for a lunch to take to work with you. Love it!5 stars

  14. Made this and came out perfectly. Also watched the YouTube video which helped to know exactly how to do it – specially the way things were cut etc – would definitely make again! Easy to assemble, refreshing to eat – used for a for Memorial Day weekend BBQ sides dish, and have been eating leftovers the following days. Perfect! Thanks!5 stars

  15. Lisa, I love how you show all the ingredients separately in one photo! I’m a Montessori Guide and your healthy recipes make it so easy to allow this to become a visual recipe for our young children who can’t quite read yet. Please continue.5 stars

  16. A weekly staple in our house ! So good and so fresh ❤️ I usually make this on a Sunday and pair it with a protein for our lunches throughout the week . 5 stars

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