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.

Healthy Mediterranean chickpea salad in a bowl

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.

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

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.

Chopped chickpea salad in a glass bowl with dressing being poured over the top

The Directions

  1. Soak the red onion in water.
  2. Add the remaining salad ingredients to a large bowl.
  3. Prepare the dressing (I like to make extra for the leftovers).
  4. 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.

A bowl of chickpea salad with feta

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?

Other Healthy Salad Recipes

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

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. ♥

Healthy Mediterranean Chickpea Salad with feta, cucumber, bell peppers, and a simple Greek dressing. Fast, easy recipe that’s perfect for a summer barbecue side dish or a main dish salad for a light dinner. {vegetarian, gluten free, vegan friendly} Recipe at wellplated.com | @wellplated

Mediterranean Chickpea Salad

4.97 from 31 votes
A simple Chickpea Salad with feta, cucumber and bell peppers. Fast, healthy and filled with bright Mediterranean flavors, it's a perfect lunches or side!

Prep: 25 mins
Total: 25 mins

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 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

Serving: 1(of 8), about 1 1/2 cupsCalories: 169kcalCarbohydrates: 21gProtein: 9gFat: 7gSaturated Fat: 1gCholesterol: 3mgSodium: 466mgFiber: 6gSugar: 2g

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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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99 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?

  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.

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

  21. 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

  22. 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!

  23. 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

  24. 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!

  25. 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

  26. 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

  27. 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

  28. 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

  29. 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!

  30. 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

  31. 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

  32. 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

  33. 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

  34. 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

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