All aboard the fresh express! It’s time for Mediterranean Chickpea Salad. This simple chickpea salad is uplifting, filling, and one of my absolute favorite meals to have waiting in my refrigerator for healthy lunches.
Made with bell peppers of all colors, fresh herbs, crisp cucumber, and creamy feta, every bite tastes of warm, sunny moments. Eating it never fails to brighten my mood.
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 first fell in love with simple chickpea salads when I tried a recipe from Jamie Oliver. A friend made it for a picnic, and it was delicious but a few of the ingredients (like fresh chilis) weren’t ones I necessarily keep on hand. Others (like fresh tomatoes) only taste great at the height of summer, a season that’s perilously short here in The North.
Today’s Mediterranean chickpea salad has everything I loved about the original—the oodles of texture, healthy ingredients, and energizing flavors—but is made with ingredients that:
- I’m much more likely to have around, and
- Taste excellent in any season.
You don’t need to wait until the height of summer to make this recipe (bell peppers, for example, taste great at nearly any time of year).
It tastes fab at room temperature and will perk up your afternoon, especially if you are looking for something lighter on the lunch front as I often am.
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.
How to Make 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 this Chickpea Tuna Salad (another fave!) it makes the best of pantry staples (hi, chickpeas) and fresh ingredients.
Chickpea Salad Ingredients
Salad Ingredient #1: Cooked Chickpeas
The true star ingredient here is canned chickpeas. A few fun facts and qualities I adore about this pantry powerhouse.
- Chickpeas inexpensive and incredibly versatile. You can use chickpeas for burgers (like these Mediterranean Quinoa Burgers), in a chickpea salad like today’s recipe, or even a stir fry like this recipe for General Tso’s Chickpeas.
- Chickpeas are good for weight loss because they’re high in fiber and protein, so they help keep you fuller for longer.
- Chickpeas and garbanzo beans are the same thing. The two names are used interchangeably especially in the U.S., and you may see either one written on a can or bag.
- This recipe calls for one 15-ounce can of chickpeas. You can also substitute 1 ½ cups of cooked chickpeas if you prefer to make them yourself from dried beans.
- Chickpeas cannot be eaten raw (they’d be crunchy and hard; if they are in a can, they are actually cooked first), though you can certainly munch them right out of the can or toss them onto a salad (ahem, this one!).
- Rinse your canned chickpeas first to avoid excess sodium.
The Fresh Ingredients
The fresh ingredients I choose for this recipe are ones I often associate with the Mediterranean like feta and parsley, which we always seem to have too much of. Feel free to tweak the below to suit your own preferences 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. If you want to make this chickpea salad vegan, you can omit the feta and you are good to go.
- 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.
- Dressing. 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 Directions
- Soak the red onion in water.
- Add the remaining salad ingredients to a large bowl.
- Prepare the dressing (I like to make extra for the leftovers).
- Drain the onions, add them to the bowl with the salad ingredients. Pour the dressing over the top, and toss. Refrigerate for about 30 minutes to allow the flavors to meld. ENJOY!
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 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 for a chickpea salad sandwich.
Make Ahead and Storage Tips
- To Make Ahead. 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.
- To Store. Store leftover salad in an airtight storage container in the refrigerator for up to 3 days.
What Goes with Chickpea Salad?
- Chicken. This salad would pair nicely with a grilled chicken breast or this Skillet Tomato Chicken.
- Salmon. Serve this salad with Baked Salmon in Foil or Grilled Salmon in Foil for a healthy, light meal.
- Veggie Burger. A Portobello Mushroom Burger or Super Food Black Bean Vegan Burger would both be tasty with this salad.
Other Healthy Salad Recipes
- Kale and Brussels Sprouts Salad
- Cucumber Tomato Avocado Salad
- Moroccan Chickpea Salad
- Super Summer Detox Salad
Recommended Tools to Make Chickpea Salad
- Chef’s Knife. One of my most prized kitchen tools. It makes chopping a breeze.
- Mixing Bowls. These are stackable for easy storage, and they work great for this recipe.
- Measuring Spoons. I love how easy these are to store and clean.
I hope this Mediterranean chickpea salad recipe brings some freshness to your week and variety into your healthy meal routine.
If you try the recipe, 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
- 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.
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
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This is a delicious salad, Erin! Because we’re sheltering in place, I used the one red pepper I had and a sweet onion instead a red one so my salad isn’t nearly as pretty as yours, but is it ever yummy! I also used some of a left-over shallot based dressing and found it was definitely missing the garlic, so next time, I’ll use your dressing! It’s such a simple salad, easy to put together, healthy, and delicious! Into rotation it goes!
Thank you for sharing this kind review, Geni! I’m so happy that you enjoyed the recipe!
I made this last night and just had some for lunch in a toasted pita. Incredibly fresh and yummy! And easy. It makes a lot. Thanks so much.
I’m so pleased that you enjoyed this recipe, Elizabeth! Thank you for taking the time to share this kind review!
It is so nice to find a salad recipe that does not call for tomatoes at this time of year, This salad was so sooo goood! Even my hubby liked it,
I’m so pleased that you enjoyed the salad, Sandy! Thank you for sharing this kind review!
Love this salad! I’m trying to loss weight and this is my lunch several times a weeK (1 cup is enough for me). It is filling because of the protein in the chick peas and all the benefits of fresh veggies. The only thing I did different was double the dressing. I like to marinade throughly in order to pick up all the seasonings.
I’m so pleased that you enjoyed the recipe, Pam! Thank you for sharing this kind review!
Hi Erin, thank you for sharing all your recipes, especially Mediterranean chickpea salad. I really loved it and family too! It’s so so good and healthy!
I’m so happy you enjoyed it, Lina! Thank you for sharing this kind review!
Happy to see this back on the front page! I’ve made this for over a year and make this as a side every month or two (hubs and I food prep for the week) and it goes great with most proteins. Makes you feel better if your eating it next to a burger!
I’m so pleased that you’ve enjoyed this, Ashley! Thank you for sharing this kind review!
Fantastic salad!! I, like you, can’t get enough of it!! I have also tried with the avocado and squeezed a lemon/lime on it to keep fresh and it is so good! Also if you have never added cilantro with the parsley herbs, give it a go. This salad is so delish and keeps me satisfied! Also agree, just as good without the feta, if you don’t have it on hand or want to skip it. Thanks for the great recipe and easy light dressing.
I’m so excited that you’ve enjoyed this salad too, Mary Kay! Thank you for sharing this kind review!
This is my new favorite salad recipe! It is super easy to make and incredibly delicious. For dressing I used minced garlic in white wine vinegar and it made dressing even better! Much recommend to try this!
I’m so happy that you enjoyed it, Gabija! Thank you for sharing this kind review!
This was so good and fresh! We were able to get several meals out of it using it as a side and a main dish. Best served in a big bowl with grilled chicken and avocado :)
I’m so happy that you enjoyed it, Michelle! Thank you for sharing this kind review!
This salad was delicious! The trick of soaking the onion in cool water really helped tone down the harsh taste which I am not a fan of. I am going to do that with all onions in the future. This was a very convenient and easy weeknight dinner and I will definitely be making this again soon! Thank you for yet another great recipe!
I’m so happy that you enjoyed it, Z! Thank you for sharing this kind review!
Made this salad without soaking the red onions and it tasted delicious. I also left the kosher salt out due to my mother having kidney failure and it still was great. Will definitely be making this again. Thank you.
I’m so happy that you enjoyed it, Cat! Thank you for sharing this kind review!
Hi Erin! Kim here again! I made this salad for my husband as he is doing a type of health reboot. This was a great salad full of flavor and fiber. He enjoyed it a lot! I had to taste a bit too and it was yum! Thanks
I’m so happy that it was a hit, Kim! Thank you for sharing this kind review!
Love love love this salad! What a wonderful way to get a few servings of veggies in. Delicious even without the feta!!
I’m so happy that you enjoyed it, Angela! Thank you for sharing this kind review!
We love this salad. For 2 people, I use one can of chick peas & lessor the vegetables. We have leftovers.
I’m so happy that you’ve enjoyed it, Susan! Thank you for sharing this kind review!
Absolutely delicious, and not at all difficult. I didn’t soak the onion, as we like the bite, but otherwise followed the recipe. Served for me with home made pita crisps and for my husband and daughter with oven fried chicken strips. Thanks for a great recipe!
I’m so happy that you enjoyed it, Vivian! Thank you for sharing this kind review!
So easy and so delicious! It is not going to be a staple recipe in our house!
I am so so happy to her that Christina, thank you!
Hi. I would love to make this! I wonder if the vinaigrette can be made without wine? What should I use instead?
Hi Fatimah! The dressing actually calls for red wine vinegar, not wine. I haven’t tried a swap myself, but you could experiment with using white wine vinegar instead. I hope this helps!
What is the purpose of soaking the red onion prior to using in the recipe? I’ve never ever heard of soaking an onion before, and I’ve been cooking for over 60 years.
It helps remove some of the harsh, lingering bite. If you are happy with the flavor as is, you can certainly skip it!
So fresh, colorful, and tasty! I made it with your slow-cooker chicken shwarma in an egg white wrap.
I’m so happy that it was a hit, Stina! Thank you for sharing this kind review!
Just had this and it was delicious. I’m vegetarian and so is one of my son’s but I love how I can throw in some chicken for the meat eaters. They ate it vegatarian and they said it was tasty. Love that it was so simple. I asked my oldest son to pick me up 3 bellpeppers and he brought home 2 yellow and 1 orange. I said where is the red? You messed up my color scheme lol It was still good. Thank you!
I’m so happy that you enjoyed it, Bonnie! Thank you for sharing this kind review!