Mediterranean Chickpea Salad
As much as I’d like to consider myself far too self assured and breezy to ever go through a mid-life crisis, my behavior every single July for the past 20+ years would suggest otherwise. Without fail, at some point during the month, I look at the calendar and FREAK OUT that summer is gone. Dramatic much? Fortunately, this fresh, definitively summery Mediterranean Chickpea Salad is here to convince me otherwise.
Mediterranean Chickpea Salad is an easy, healthy, edible reminder that summer ain’t over yet.
It doesn’t just celebrate the present moment. It flaunts it.
Made with bell peppers of all colors, fresh herbs, and crisp cucumber—all ingredients that are hitting their summer prime—every bite reminds me that instead of burning my precious time and energy having a “midsummer crisis,” I should direct it towards appreciating the summer goodness that’s surrounding me right here, right now.
Did that stop me from impulsively checking the paddle tavern schedule for openings approximately 45 seconds after writing that last sentence? Of course not.
I am, however, making progress, one bite of Mediterranean Chickpea Salad at a time.
Mediterranean Chickpea Salad—A No-Cook Rainbow Meal!
This easy chickpea salad is one of those glorious, no-cook summer meals that hardly needs a recipe. (Similar to this chickpea salad sandwich! Or this Chickpea Tuna Salad!) I took a collection of ingredients that I often associate with the Mediterranean (and the really good Greek salad from my favorite Mediterranean restaurant back home) and combined them into one rainbow bowl of seasonal glory.
Bell peppers of all colors! Crisp cucumber! Creamy feta cheese! Hearty chickpeas! It’s a wheel of fresh, healthy ingredients that, while tasty on their own, are even better enjoyed together.
The chickpea salad dressing is a 30-second red wine vinaigrette that you can shake together right in a mason jar. Theatrical overhead pour optional but encouraged.
This Mediterranean Chickpea Salad is sturdy and can last in the refrigerator for several days. It works well as a side dish (it tastes great at room temperature, making it an ideal option for barbecues and potlucks), is filling enough for a light lunch, and can be repurposed for a variety of different meals throughout the week. (Another delightful salad that checks all these boxes: Moroccan Chickpea Salad!)
After enjoying this Mediterranean Chickpea Salad on its own, I munched the leftovers a few different ways. I had it top of salad greens with grilled chicken, tucked it inside pita bread with avocado and a smear of Greek yogurt, and snitched bites directly from the fridge whenever I needed a little reminder that summer isn’t going anywhere just yet.
If you like this Mediterranean Chickpea Salad, be sure to check out my Mediterranean Chickpea Quinoa Burgers, Chickpea Salad Sandwiches, and Mediterranean Roasted Vegetable Chickpea Salad.
Mediterranean Chickpea Salad
Ingredients
FOR THE SALAD:
- 1/2 cup finely diced red onion — about 1/2 small
- 2 cans reduced-sodium chickpeas — (15-ounce cans), rinsed and drained
- 1 1/2 cups chopped fresh flat-leaf parsley — about 1 bunch
- 1 red bell pepper — chopped
- 1 orange bell pepper — or yellow bell pepper, chopped
- 1 green bell pepper — chopped
- 1/2 large seedless cucumber — chopped (about 2 cups)
- 1/2 cup crumbled feta — about 4 ounces
FOR THE DRESSING:
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons red wine vinegar
- 2 cloves garlic — minced
- 1 1/2 teaspoons dried oregano
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
Instructions
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Place the onions in a bowl of cool water and let them soak while you prepare the other ingredients (this removes the harsher bite from the onions, while still giving great flavor).
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Place the chickpeas, parsley, bell peppers, cucumber, and feta in a large serving bowl.
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In a small mixing bowl or large measuring cup, stir together the dressing ingredients: olive oil, red wine vinegar, garlic, oregano, salt and pepper. Drain the red onions and add them to the chickpea mixture, then pour the dressing over the top. Toss to combine. If time allows, let marinate in the refrigerator for 30 minutes, or enjoy immediately.
Recipe Notes
- Store leftovers in the refrigerator for up to 3 days.
- Serving ideas: This salad is lovely as is, but to transform it into a main dish, try it stuffed inside pita pockets with hummus and mashed avocado or add grilled chicken and serve it over salad greens with an extra squire of lemon juice and drizzle of olive oil.
Nutrition Information
Amount per serving (1 (of 8), about 1 1/2 cups) — Calories: 169, Fat: 7g, Saturated Fat: 1g, Cholesterol: 3mg, Sodium: 466mg, Carbohydrates: 21g, Fiber: 6g, Sugar: 2g, Protein: 9gDid you try this recipe? I want to see! Follow Well Plated on Instagram, snap a photo, and tag it #wellplated. I love to know what you are making!
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About Erin Clarke
I’m fearlessly dedicated to making healthy food taste incredible. Wearer of plaid, travel enthusiast, and firmly convinced that sweets and veggies both deserve a place at the table. MORE ABOUT ERIN…
I agree, in July I get that “OMG Summer’s leaving soon” vibe too! But thankfully the fresh flavors in this summery salad makes it stay a little longer :)
I’m glad I’m not alone, Bethany! Thanks!
I love this!! Its so fresh!
Thanks so much Heather!
Sounds like we’re having the same freak out. Lol. This salad will definitely keep Summer firmly planted in my mind…and kitchen!
Sounds like it, Liz! Thanks!
My favorite salad!
If summer is that fleeting, maybe you need to live in a place where it’s summer for at least 6 month every year (I’m talking far west Texas, NOT Florida). That means you can enjoy this salad even longer… :-)
That’s a great idea, Susan! :)
I remember last year I was celebrating it was almost over because texas is SOOO hot! But now that we are in utah, I am with you on the summer all year long! and this salad! GORGEOUS!
LOVE the flavor combinations in this salad!! I have had some chickpeas lying around forever and cannot wait to try this!! Such a perfect Summer side-dish!
Can’t wait to make it! sounds so refreshing!
Thanks, Susan! I hope you enjoy it!
SO fresh and colorful!
Hi Erin I can’t wait to male this salad, it looks delicious. Summer is here, I don’t get much time, I am catching up slowly. Thank you for sharing lots of love to you and your family Margaret H. Xo
Margaret, I hope you enjoy it! Thank you so much for this sweet comment—all the best to you and yours too!
Major nom alert here!! Gimme the whole bowl :)
Yum, this looks fantastic! I can imagine what a great combination of flavors and textures this has! It would be the perfect dish to bring to a BBQ or potluck! Thanks for another great recipe, Erin!
Thanks so much, Laurie!
This is my kind of salad! i’m a chickpea lover and anything Mediterranean is my go-to int he summertime :)
Yum, the chick pea salad looks so good….I sure want to make this….need to get all the ingredients first tho .
Haven’t been on here in a long time, missed so many of your recipes…and now they all are gone….some I did save, but I had lots of emails not opened and they were deleted….so now I will have to start all over.Love your recipe Erin…..
When I make it and try it, I will try to come back and rate it if I don’t forget….but I’m saying right now I’d give it a5* even without making it LOL…..I love chick peas anyway you make them except roast….those I did not care for…..but I add them to my soups, in my chili . in my salads. and just get out a dish and eat them by themselves….and I love Hummus too…..so I am a chick pea fan….
This recipe is definitely for chickpea fans like you! Thanks so much for your kind comment, and I hope you enjoy this salad!
I feel that way about summer ending too! I could eat this salad every single day :)
I fixed this wonderful salad tonight & my husband & i loved it. Not only tasty but good for you. Bet I’ll be making more than once in awhile.
Bobbie, thank you so much for taking the time to leave this awesome review! I’m so happy to hear you enjoyed the salad.
So so good! Everyone loved it. Will definitely make again and again!
Woohoo! I’m so happy to hear you enjoyed the salad! Thanks so much for taking the time to leave this great review.
I made this dish for a wine and cheese party.
It was a huge success…..it is absolutely delicious.
It is very nutritious and easy to make.
I will make it many times.
I’m so glad to hear this recipe was a hit! Thank you so much for trying it and taking the time to share this awesome review.
This salad was crazy good!
So glad you enjoyed it! Thanks for sharing this review!
Hi Erin- This looks yummy!! I have so many tomatoes that I need to use some. Would you add them in this salad or perhaps swap them in for something else? Thanks!
Add them on in Irene! If they are very juicy, I’d suggest letting them drain first so that they don’t make the salad too liquidy. I’m jealous of your tomato supply :)
I have this in the fridge right now as I just made it to take to my family’s 4th of July Cookout tomorrow! I can’t wait to taste it! I add some pitted Kalamata olives to it, too, as I had some to use up.
Kalamta olives sound like a super yummy addition Stefanie. I hope you all enjoy it!
Erin, just writing to follow up…It was great!!! :) Thanks for this recipe!
So happy to hear that Stefanie, than you for letting me now!
Quick, easy, adjustable, and enjoyed by all!
YAY Katy! So so glad to hear it!
Hi. If I make this a day ahead, when do I add the dressing??
Hi Trish, you can mix everything up, including the dressing, a day ahead, or you can add the dressing just before serving! I do recommend letting it marinate for a bit in the fridge (see step 3), but it’s not strictly necessary. Enjoy!