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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.

Healthy Mediterranean chickpea salad in a bowl

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.
Chickpea salad ingredients in a bowl

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).
  • 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

  1. Soak the Onion. This removes the harsh bite.
A bowl with cut vegetables and cheese
  1. Prepare the Salad. Add the remaining ingredients to a large bowl.
  1. Stir the Dressing Together. A liquid measuring cup works well for this.
  1. Put Everything Together. Add the onions and dressing, tossing to coat. Chill for 30 minutes. ENJOY!
Chopped chickpea salad in a glass bowl with dressing being poured over the top

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).
A bowl of chickpea salad with feta

What to Serve With Greek Chickpea Salad

More Tasty Chickpea Salad Recipes

Healthy and fresh recipe with bell peppers, onions, and feta in a bowl
  • 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

4.82 from 103 votes
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!

Prep: 25 minutes
Total: 25 minutes

Servings: 8 to 10 servings (about 12 cups total)

Ingredients
  

FOR THE SALAD:

  • 1/2 cup finely diced red onion about 1/2 small
  • 2 (15-ounce) cans reduced-sodium chickpeas 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:


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. Stor in the fridge for 3 to 4 days. I use these mason jars.

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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Frequently 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!

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Erin Clarke

Hi, I'm Erin Clarke, and I'm fearlessly dedicated to making healthy food that's affordable, easy-to-make, and best of all DELISH. I'm the author and recipe developer here at wellplated.com and of The Well Plated Cookbook. I adore both sweets and veggies, and I am on a mission to save you time and dishes. WELCOME!

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Recipe Rating




165 Comments

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  1. 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 :)

  2. Sounds like we’re having the same freak out. Lol. This salad will definitely keep Summer firmly planted in my mind…and kitchen!

  3. 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…   :-)

  4. 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!

  5. 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!

  6. 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

    1. Margaret, I hope you enjoy it! Thank you so much for this sweet comment—all the best to you and yours too!

  7. 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!

  8. This is my kind of salad! i’m a chickpea lover and anything Mediterranean is my go-to int he summertime :)

  9. 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….

    1. This recipe is definitely for chickpea fans like you! Thanks so much for your kind comment, and I hope you enjoy this salad!

  10. 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.5 stars

    1. Bobbie, thank you so much for taking the time to leave this awesome review! I’m so happy to hear you enjoyed the salad.

    1. Woohoo! I’m so happy to hear you enjoyed the salad! Thanks so much for taking the time to leave this great review.

  11. 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.5 stars

    1. 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.

  12. 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!

    1. 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 :)

  13. 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.

    1. 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!

  14. 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?

    1. 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!

  15. 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. :)5 stars

    1. 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!

  16. 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 ☺️5 stars

  17. 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! 4 stars

    1. 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.

  18. This sounds like a winning salad combination. We always have cans of chickpeas in our pantry. Thanks for your recipe!

  19. 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!5 stars

  20. Love this! I added cherry tomatoes and replaced the feta with some cottage cheese! It’s so fresh and healthy! 5 stars

    1. I am so so soooo happy to hear this. Thank you for sharing your feedback and taking time to leave this wonderful review! Those additions sound delish.

  21. So light and refreshing and a perfect summer side dish that can safely be served at room temperature.5 stars

    1. Jed, I am so so pleased to hear this! Thank you for taking time to leave this wonderful review. It means a lot!

  22. Delicious, I wanted to take something different to a potluck and of course came straight to your website. I wanted it to be healthy too, lol! YUM! It was a big hit. I forgot to pick up feta so subbed in Cojita cheese. It came out very tasty. Only problem, no leftovers :)5 stars

  23. Just a heads up that this recipe absolutely did not yield 8 servings of 1 1/2 cup per serving, at all. As someone who really needs to pay attention to nutritional info this was a bit frustrating.

    1. Hi K, I’m sorry to hear this was frustrating for you. With chunky recipes like this, everyone does scoop and measure a bit differently. I use a regular 1 cup dry measuring cup. My veggies also might have been larger than the usual! I hope you were still able to enjoy it.

    1. Hi Brenda! I haven’t tried this recipe without the cucumber, but you could experiment by adding shredded lettuce or jicama. If you decide to play around, I’d love to hear how it goes!

  24. 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!5 stars

  25. 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. 5 stars

    1. I’m so pleased that you enjoyed this recipe, Elizabeth! Thank you for taking the time to share this kind review!

  26. 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,5 stars

  27. 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.5 stars

  28. 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! 5 stars

  29. 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!5 stars

    1. I’m so pleased that you’ve enjoyed this, Ashley! Thank you for sharing this kind review!

  30. 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. 5 stars

    1. I’m so excited that you’ve enjoyed this salad too, Mary Kay! Thank you for sharing this kind review!

  31. 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!5 stars

  32. 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 :) 5 stars

  33. 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!5 stars

  34. 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.5 stars

  35. 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! Thanks5 stars

  36. Love love love this salad! What a wonderful way to get a few servings of veggies in. Delicious even without the feta!!5 stars

  37. 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!5 stars

  38. Hi. I would love to make this! I wonder if the vinaigrette can be made without wine? What should I use instead?

    1. 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!

  39. 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.

    1. It helps remove some of the harsh, lingering bite. If you are happy with the flavor as is, you can certainly skip it!

  40. 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!5 stars

  41. I love this salad! Made it for lunch for the whole family, even the meat lovers. It’s delicious. I blended the leftovers (I had doubled the recipe) into hummus. OMG it was gone in 15 min flat. Thank you for a great meal5 stars

    1. Hi Patricia I haven’t tried a swap myself, but you could experiment with using white wine vinegar instead. I hope this helps!

  42. I buy a store bought version of this salad and it’s so expensive for a small dish. Just made this today it was so yummy! The only thing I did different was squeeze half a lemon into the dressing.5 stars

  43. I loved it, yum! I’m a vegetarian so I also added a little quinoa for a bit of extra protein and thought it was delicious. My meat eating hubby also thought it was great. Perfect summer salad or side dish, it’s really fresh and full of flavor. Thanks for another winning recipe! 😊5 stars

  44. I started making a version of this for my son last year and he loved it so much that started recreating it at the salad bar in college! We both like it with tuna and he also adds black olives. If I have good tomatoes or avocado, I’ll also throw that in there, too. It’s better with fresh parsley, but I’ve used dried in a pinch and it was still good.5 stars

  45. The recipe calls for 2 – 15 ounce cans of chickpeas but in your narrative you say 1 – 15 ounce can. Please confirm the correct amount. Thanks

    1. Hi Denise, thank you so much for letting me know. The recipe card is correct, it’s 2 – 15 ounce cans of chickpeas. Hope you enjoy the recipe!

  46. I make this often to keep me on the straight and narrow in terms of a healthy diet. It’s easy to pack for lunch at work, so it saves me money as well as calories. It is delicious and (bonus!) colorful and pretty. And this Mediterranean Chickpea Salad can certainly be a side to a cool summer meal with friends or family.5 stars

  47. Made this for dinner and loved it, so did my husband. What a great dish, thank you. Looking forward to making more of your wonderful recipes.5 stars

  48. Can’t even tell you how many times I’ve made this recipe… an absolute go-to in my household! Super versatile, you can mix it up with pretty much any fresh veg or pantry item you have on hand (we’ve really enjoyed roasted reds & olives, and tomato & jalapeño). The dressing is what makes it ;)5 stars

  49. Love this recipe!! It is so delicious, colorful and a healthy choice. I also added some kalamata olives to the salad. Everyone loved it!
    Thank you for sharing!5 stars

  50. I have a really hard time understanding why most recipes suggest canned chickpeas and provide measurements for that when dried chickpeas are easily available and better.

    1. You can definitely use what you’d prefer but this is how we enjoy it! Hope you give it a try!

  51. Hi Erin,

    Is there an alternate herb that could be used instead of the parsley?

    Thank you.

    1. Hi Jamie! While I’ve only tested the recipe as written, I think chervil, cilantro, or even basil could work well. I hope you enjoy it!

  52. This is the most delicious salad, “I” have ever made! (At nearly 76, I have made a few salads in my life-ha!)
    I make it at least, once, every two weeks & sometimes, more often!
    I add 6 peppers, 2of each color, 2 cans black beans (organic) & 1 can of chickpeas.
    The remainder of ingredients, I just add a little more of everything;-)
    The only other thing I will suggest, after rinsing well, I dry the beans on paper towels!
    After rinsing & cutting the peppers, I also dry them on paper towels.
    I also add, cilantro!
    Thank you Erin, for sharing this fabulous recipe!
    My # 1 favorite “made at Home, salad!”5 stars

  53. I love this salad and it is a go to on a busy week night with grilled salmon. I’ve started adding steam cauliflower to it so it goes over several nights and lunches.5 stars

  54. Please forgive me for my inquiry although is the orange diced up food, butternut squash or is that pumpkin or perhaps something else….?

  55. 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!5 stars

  56. 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.5 stars