Mediterranean Chickpea Salad
All aboard the fresh express! It’s time for Mediterranean Chickpea Salad. This is simple chickpea salad is uplifting, filling, and one of my absolute favorite meals to have waiting in my refrigerator for healthy lunches. It tastes fab at room temperature, making it an MVP recipe for potlucks and dinner parties. No matter what the weather is doing outside, it puts me in a summer state of mind.
Made with bell peppers of all colors, fresh herbs, crisp cucumber, and creamy feta, every bite tastes of warm, sunny moments. 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.
This Mediterranean Chickpea Salad is a recipe I usually save for summer, but I caught myself craving it incessantly earlier this week.
I also caught myself “investing” a not-insignificant chunk of my afternoon looking into flights from Milwaukee to [insert warm weather destination here] without much luck. Coincidence? The thermometer suggests not.
If you are craving a fresh escape as much as I am, give this Mediterranean Chickpea Salad recipe a spin. It might not be a trip to the beach, but it will brighten your day more than you expect.
We’ve been eating a fair amount of heavy comfort food lately, so I was delighted by how much making something lighter perked up my afternoon…and I was even more delighted to have the leftovers tucked in my refrigerator for fast, healthy meals on demand!
My Favorite Mediterranean Chickpea Salad
This easy chickpea salad is one of those glorious no-cook meals that hardly needs a recipe. Similar to this chickpea salad sandwich and chickpea tuna salad, it makes the best of pantry staples (hi, chickpeas) and fresh ingredients.
The fresh ingredients are ones I often associate with the Mediterranean (and the really good Greek salad from my favorite Mediterranean restaurant back home).
- Bell peppers. Sweet, colorful crunch.
- Crisp cucumber. Every time I eat it, I wonder why I don’t have it more often. It makes every meal you serve it with taste fresh.
- Creamy feta cheese. Best things in life.
- Parsley. Fresh herbs like parsley are a little addition that make a big difference. It gives this chickpea salad a complete, polished taste you’d miss without it.
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.
The other serious ingredient star here is chickpeas. They’re high in fiber and protein, inexpensive, and incredibly versatile.
You can use chickpeas for burgers (like these Mediterranean Quinoa Burgers), in a spicy chickpea salad (like this Moroccan Chickpea Salad—it’s an exotic, warm spicy versus a burn-your-mouth hot spicy).
You can also eat chickpeas from the can, though I’m hoping you’ll take things a step further and combine them with fresh ingredients to make this Mediterranean Chickpea Salad!
Ways to Serve Chickpea Salad
- Enjoy it on its own, right out of the bowl. The chickpeas make it plenty filling for a light and lovely meal.
- 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 salad.
- Chickpea salad with avocado. Add big chunks of fresh avocado and halved cherry tomatoes for additional servings of healthy fats and colorful veggies.
- Chickpea Salad Pitas. Stuff it inside warmed, halved whole wheat pita bread.
I hope this Mediterranean Chickpea Salad recipe breaths some freshness into your week and variety into your healthy meal routine. If you try it, I’d love to hear what you think! Let me know in the comments section below. Your feedback is so important to me. ♥
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!
Beautiful salad. So simple, so vibrant and one great way to use chickpeas! (:
I do think this is one of my favorite recipes of yours! Great any time of year!
Thanks so much, Elizabeth! I’m glad you enjoy it!
Erin,
I would like to make this starting with dried chickpeas and cooking them in an instant pot. Do you have a go to ratio of dry beans to water for chickpeas?
Hi Peter, I don’t have a specific ratio tested for chickpeas, but I would recommend doing an internet search for this! Here’s a good place to start: https://www.acouplecooks.com/how-to-cook-chickpeas-in-an-instant-pot-pressure-cooker/ I hope you enjoy the salad!
This was really good, so fresh and vibrant! I just have one question. Even after soaking the red onions as directed in the recipe, I still found their flavor to be a bit too harsh for my taste. I should have seen that coming, as I often have trouble eating raw red onion. Do you think green onions would make a nice substitute for the next time I make this salad?
I’m still giving this recipe 5 stars because it’s still so yummy, and I realize that the onion thing is my own preference and has nothing to do with the quality of the recipe. :)
Hi Annie, I think you could swap green onions if you prefer the taste! I’m so glad you enjoyed the recipe. Thank you for taking the time to share this review!
Super good! Had my 2 year old help make it hoping he’d give it a try too. He didn’t haha but that’s okay, more for me ☺️
Meghan, I’m glad you enjoyed the salad! Thanks for reporting back!
Made this last night. The flavors were great. Our family vegetarian gave it a thumb’s up. My question – did you take out some of the water from these vegetables before combining? My salad was super watery. Thanks!
Hi Liza, I didn’t do anything special, but the watery-ness could definitely vary based on your tomatoes and cucumber. You could always slice the veggies, then place them in a colander to drain off some of the excess liquid if you’d like.
This sounds like a winning salad combination. We always have cans of chickpeas in our pantry. Thanks for your recipe!
Thank you, Peggy! I hope you enjoy the salad if you give it a try.
Wow, this looks so good and super easy to make! I love that you advise soaking the chickpeas. Legumes don’t usually agree with me, but soaking them does help. Thanks for this recipe, Erin!