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chickpea salad

Mediterranean Chickpea Salad

This colorful bowl combines the earthy goodness of chickpeas with crisp vegetables and tangy dressing, creating a vegetarian meal that doesn't compromise on flavor or nutrition. Whether you're meal prepping for the week or hosting a summer gathering, this recipe promises to impress while keeping your health goals on track.
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Course: Main Course, Side Dish
Cuisine: Mediterranean
Keyword: Chickpea Salad, Mediterranean Salad, Vegetarian, Protein-Packed, Healthy Meal
Prep Time: 15 minutes
Cook Time: 0 minutes
Chilling Time: 30 minutes
Total Time: 45 minutes
Servings: 6 servings
Calories: 320kcal

Equipment

  • Large mixing bowl
  • Small Bowl (for dressing)
  • Colander

Ingredients

Salad Ingredients

  • 2 cans (15 oz each) chickpeas drained and rinsed
  • 1 English cucumber diced (about 2 cups)
  • 1 pint cherry tomatoes halved
  • 1 red bell pepper chopped
  • 1/2 red onion finely diced
  • 3/4 cup Kalamata olives pitted and halved
  • 3/4 cup feta cheese crumbled
  • 1/4 cup fresh parsley chopped
  • 1/4 cup fresh mint chopped

Dressing

  • 1/3 cup extra virgin olive oil
  • 3 tablespoons fresh lemon juice
  • 2 cloves garlic minced
  • 1 teaspoon dried oregano
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper

Instructions

  • Thoroughly rinse and drain chickpeas in a colander. For extra texture, pat them dry with paper towels.
  • Dice the cucumber, halve the cherry tomatoes, chop the bell pepper, and finely dice the red onion. For milder onion flavor, you can soak your diced red onion in cold water for 5 minutes, then drain thoroughly before using.
  • In a small bowl, whisk together olive oil, fresh lemon juice, minced garlic, dried oregano, salt, and pepper until emulsified.
  • In a large bowl, combine chickpeas, cucumber, tomatoes, bell pepper, red onion, Kalamata olives, feta cheese, parsley, and mint.
  • Pour the dressing over the ingredients and gently toss until everything is evenly coated.
  • Allow the salad to rest for at least 15-30 minutes before serving to let the flavors meld together.

Notes

This salad maintains optimal freshness for up to 4 days when stored in an airtight container in the refrigerator. For best results when meal prepping, consider storing the dressing separately and adding it just before serving.
For a vegan version, omit the feta cheese or replace it with diced avocado. You can also substitute white beans for chickpeas if needed.
For a more substantial meal, serve with warm pita bread or use as a filling for wrap sandwiches with hummus spread.

Nutrition

Calories: 320kcal | Carbohydrates: 30g | Protein: 12g | Fat: 18g | Saturated Fat: 4g | Cholesterol: 15mg | Sodium: 580mg | Potassium: 450mg | Fiber: 8g | Sugar: 6g | Vitamin A: 850IU | Vitamin C: 65mg | Calcium: 180mg | Iron: 3.5mg
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