With a rainbow of fresh, colorful veggies, protein-packed chickpeas, and a bright Mediterranean vinaigrette, this Chickpea Salad is the healthy recipe you’ve been needing! It can be a simple side dish or a vegetarian main.
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Why You’ll Love This Mediterranean Chickpea Salad
- Chickpeas Are a Pantry Powerhouse. Chickpeas are an inexpensive and incredibly versatile pantry staple. You can use chickpeas for burgers (like these Quinoa Burgers), all kinds of chickpea salads ( this Quinoa Chickpea Salad is another favorite), and even stir fries (like General Tso’s Chickpeas). You can even make Roasted Chickpeas, or make them the star in soups like Chickpea Soup!
- Healthy and Filling. Chickpeas are high in fiber and protein, so they help keep you satisfied for longer.
- It’s Sunshine in a Bowl. This chickpea salad contains bell peppers of all colors, fresh herbs, crisp cucumber, and creamy feta, meaning every bite tastes of warm, sunny moments. This Mediterranean salad (and my Greek Salad) never fail to list my mood.
- It’s Filling Enough to Be a Main. Protein- and fiber-rich chickpeas make it a hearty vegetarian main, or you can serve it as an easy side with chicken, fish, or shrimp. Or, even pair it with Grilled Halloumi Cheese!
- It’s Ideal for Meal Prep. Just like my Israeli Couscous Salad, chickpea salad lasts 3 to 4 days in your refrigerator, meaning you can make it today, then enjoy having the leftovers tucked in your refrigerator for fast, healthy meals whenever you need them.
5 Star Review
“LOVE this recipe! So simple to make and I love that it’s packed with protein, fiber and veggies. An awesome, fresh dish that reminds me of summer!”
— Megan —
How to Make Chickpea Salad
The Ingredients
For the Salad
- Chickpeas. The true star ingredient here is canned chickpeas. They are one of the reasons why chickpea salad is good for you. They’re filling, add great texture to the salad, and require zero prep work (if you’re using canned chickpeas). Is a delish addition to Mediterranean Salad, too!
- Bell Peppers. Oodles of bell peppers add sweet, colorful crunch to every bite. Plus, bell peppers are packed with vitamin C, folate, and potassium.
- Cucumber. Every time I eat cucumber, I wonder why I don’t have it more often. It makes this recipe taste extra light and fresh.
- Red Onion. Red onions are perfect for salads because of their mild flavor and color. TIP: soak your red onion in water first to remove some of the less pleasant, lingering, harsh flavor.
- Feta Cheese. One of the best things in life. You’ll love this chickpea salad with feta crumbles added.
- Parsley. Fresh herbs like parsley are a little addition that makes a big difference. It gives this chickpea salad a complete, polished taste you’d miss without it.
For the Greek Dressing
- Olive Oil. The base of this delightful vinaigrette.
- Red Wine Vinegar. A Mediterranean salad classic. It’s acidic and slightly tangy.
- Garlic. For garlicky flavor.
- Spices. A simple mix of oregano, salt, and pepper to round it out.
The Directions
- Soak the Onion. This removes the harsh bite.
- Prepare the Salad. Add the remaining ingredients to a large bowl.
- Stir the Dressing Together. A liquid measuring cup works well for this.
- Put Everything Together. Add the onions and dressing, tossing to coat. Chill for 30 minutes. ENJOY!
Storage Tips
- To Store. Chickpea salad will last in an airtight storage container in the refrigerator for up to 3 days.
Meal Prep Tip
Chop your cucumber, bell peppers, and onions up to 2 days in advance, and store them in separate airtight storage containers in the refrigerator. You can also mix the dressing together up to 2 days in advance, and store it in the refrigerator.
How to Serve Chickpea Salad
- Right Out of the Bowl. The chickpeas make it plenty filling for a light and lovely meal.
- With Fresh Greens. If you wanted to up the veggies even more, you could toss this chickpea salad with fresh greens (arugula is my favorite), then add on a bit of extra dressing to create a green lettuce salad.
- Chickpea Salad with Avocado. Add big chunks of fresh avocado and halved cherry tomatoes for additional servings of healthy fats and colorful veggies. (If you love this combo, don’t miss my Cucumber Tomato Avocado Salad.)
- Chickpea Salad Pitas. Stuff it inside warmed, halved whole wheat pita bread for a Mediterranean chickpea salad sandwich (Homemade Naan would be wonderful too).
What to Serve With Greek Chickpea Salad
- Chicken. This salad would pair nicely with Grilled Chicken Breast, Skillet Tomato Chicken, or Chicken Cordon Blue.
- Salmon. Serve this Mediterranean chickpea salad with Baked Salmon or Grilled Salmon in Foil for a healthy, light meal.
- Veggie Burger. A Portobello Mushroom Burger or Vegan Burger would both be tasty.
- Stuffed Peppers. For a nutritious, beautiful meal, pair this salad with Greek Stuffed Peppers or Quinoa Stuffed Peppers.
More Tasty Chickpea Salad Recipes
Recommended Tools to Make This Recipe
- Chef’s Knife. One of my most prized kitchen tools. It makes chopping a breeze.
- Mixing Bowls. These are stackable for easy storage and work great for this garbanzo bean salad.
- Measuring Spoons. I love how easy these are to store and clean.
Recipe Tips and Tricks
- Fresh Herbs Are Key. Swapping the fresh herbs for dried ones won’t produce the same results in this recipe. The fresh herbs are essential for this salad’s freshness and flavor.
- Have Fun With It! Don’t be afraid to play around with the flavors in this salad to make it your own. Add kalamata olives for a briny touch, sneak in red pepper flakes to give the salad a kick, or use extra herbs (fresh dill, fresh basil, or fresh mint would be yummy).
- Make Extra Dressing. Not only is this vinaigrette delicious on leftover chickpea salad, but it’s also wonderful for any other salad you make. Make a little more than you need and save it for future salads.
Chickpea Salad
Prep: 25 minutes
Total: 25 minutes
Servings: 8 to 10 servings (about 12 cups total)
A simple chickpea salad with feta, cucumber, and bell peppers. Fast, healthy, and filled with bright Mediterranean flavors, it's a perfect lunch or side!
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Ingredients
FOR THE SALAD:
- ½ cup finely diced red onion about 1/2 small
- 2 (15-ounce) cans reduced-sodium chickpeas rinsed and drained
- 1 ½ 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
- ½ large seedless cucumber chopped (about 2 cups)
- ½ 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 ½ teaspoons dried oregano
- 1 teaspoon kosher salt
- ½ teaspoon ground black pepper
Instructions
- 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).
- Place the chickpeas, parsley, bell peppers, cucumber, and feta in a large serving bowl.
- 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.
Video
Notes
- TO STORE: Refrigerate leftovers in an airtight storage container 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 squirt of lemon juice and drizzle of olive oil.
- TO MEAL PREP AS A MASON JAR SALAD: Place the dressing in the bottom of 3 to 4 32-ounce mason jars. Layer in the other ingredients, finishing with chopped romaine on top. Store in the fridge for 3 to 4 days. I use these mason jars. You can find more details and salads here in my Mason Jar Salads recipes.
Nutrition
Serving: 1(of 8), about 1 1/2 cupsCalories: 197kcalCarbohydrates: 21gProtein: 8gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 8mgPotassium: 385mgFiber: 7gSugar: 3gVitamin A: 2025IUVitamin C: 67mgCalcium: 120mgIron: 3mg
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Sign Me UpFrequently Asked Questions
Can Chickpea Salad Be Frozen?
While you can freeze chickpea salad, I wouldn’t recommend it. The texture won’t be very appealing after it has thawed.
How Do You Prepare Canned Chickpeas?
Canned chickpeas are ready to use! Chickpeas cannot be eaten raw (they’d be crunchy and hard, like any uncooked bean). If you’re buying them in a can, they are ready to use. Rinse and drain them first to remove excess sodium.
What Else Can I Add to Chickpea Salad?
This chickpea salad is delicious as written, but I think you could certainly spruce it up with other ingredients. Jalapeños, olives, Roasted Red Peppers, Roasted Eggplant, or even quinoa would be wonderful in this salad.
More Healthy Salad Recipes
While you can eat chickpea salad everyday and never tire of it, these other salad recipes are delicious too!
I have made this salad multiple times now. It’s so flavorful and easy to tweak. Makes a great work lunch.
Hi Yuna! So glad you enjoyed the recipe! Thank you for this kind review!
Loved this salad, the more chick peas the better!
Agreed! ;) Thanks Marie!
Loved this salad AND the dressing. I added halved cherry tomatoes and some avocado slices and it was perfect! Will be a weekly staple at my house.
Hi Martha! So glad you enjoyed the recipe! Thank you for this kind review!
I’ve made this over and over, delicious and healthy.
So happy to hear it, Patricia!
This tastes fantastic! And so easy to make! Thank you!
So glad you enjoyed it, Jessica! Thank you!
Absolutely delicious and healthy! Fantastic recipe. I’ll be making this every week!!
Thanks Rebecca!
Is this a vegan recipe? My sister-in-law is vegan. I would like to make it for her. Also is the salad dressing vegan? Thank you!
Hi Betty, it is not because it has feta cheese which is made from sheep’s milk, but you can substitute for a vegan cheese. Also you would need to check all ingredients used, especially the red wine vinegar, which is sometimes not vegan depending on how it’s processed.
Just made this for lunches this week and couldn’t wait to try it. It is delicious!!! Such simple ingredients and didn’t have to turn on the stove/oven! I added some shrimp to it for protein. Looking forward to my lunch this week! This will definitely be in my lunch rotation.
Thank you Stefanie!
My husband and I are loving this salad alone as a meal or healthy snack! Thank you for the simple recipe! (I added some kalamata olives to the salad and lemon juice to the dressing.)
So glad to hear! Thank you Dina!