Mediterranean Chickpea Salad
Mediterranean chickpea salad is the ultimate summer salad. Chickpeas are tossed with fresh tomatoes, crisp cucumber, bell pepper, red onion, feta, parsley, and a bright lemon vinaigrette. Bonus – it’s light enough for an easy lunch yet hearty enough for a dinner side dish.
I’m a big fan of chickpea recipes and veggie-forward, vibrant meals. I love to make this creamy, classic hummus (or this beet hummus). And who can resist falafel? But when summer starts to creep in, this Mediterranean chickpea salad is on repeat. It’s deliciously fresh, perfectly filling, and one of those salad recipes you just can’t get enough of!
If cans of chickpeas are a pantry staple in your house, as they are in mine, then this recipe is super easy to whip up. The large portion of this salad makes it meal prep friendly and it’s durable enough to last the entire week! Plus, I’ll share with you a few other ways to enjoy this salad below.
Chickpea Nutritional Benefits
Not only do chickpeas add a deliciously nutty taste to recipes, but they work wonders for your body and gut health. Here’s how.
- They have an excellent nutritional profile that provides a wide range of vitamins and minerals.
- They provide a heavy dose of soluble fibers to help feed the “good” gut bugs in your microbiome, which can also help with digestive issues.
- They’re the perfect plant-based protein option that keeps you full and your appetite in control.
Mediterranean Chickpea Salad Ingredients
This is a salad that’s simple on ingredients but big on flavor. And that’s the beauty of Mediterranean recipes. Here’s what you’ll need.
- Chickpeas: We’re keeping this simple by using canned chickpeas. But you can soak dried chickpeas as well. Just make sure to thoroughly rinse and drain them before tossing them into the salad.
- Vegetables: Cucumbers, grape tomatoes, red bell peppers, and red onions are a marriage of bright flavors and a refreshing crunch.
- Cheese: I’m using crumbled feta cheese to give it a Mediterranean flair.
- Herbs: Sprinkle in chopped parsley for a pop of freshness.
- Dressing: To maintain this salad’s light profile, I’m using my homemade lemon vinaigrette for just the right amount of lemony zest.
Find the complete recipe with measurements below
How to Make This Chickpea Salad
One of the reasons why I love this salad so much is that it’s effortless to make. Just quickly slice and dice the vegetables, drain the chickpeas, toss everything in a bowl, then finish with a drizzle of the lemon vinaigrette. The perfect speedy dish!
Ways To Serve This
While the name says salad, there’s plenty of room for creativity when it comes to serving.
- Salad: For a leisurely and light lunch, this salad will be your best friend. Plus, it keeps well for meal prepping ahead of time and storing in your bento box for the week.
- Side Dish: Serve this alongside chicken souvlaki, Tuscan chicken, or baked tuna meatballs to round out your dinner.
- Sandwich: Turn this into a smashed chickpea sandwich by first smashing your chickpeas in a large bowl with a fork. Toss it with the rest of the ingredients, then layer it in between bread slices or add to lettuce cups.
Chickpea Salad Variations
Like many other salads, there’s always little ingredients you can add to switch it up and make it even more exciting. Here’s a few ideas.
- Switch up the vegetables: Amp up the flavors by adding fire-roasted tomatoes, pickled red onions, and chopped avocados. And if you’re a fan of leafy greens, feel free to toss in chopped spinach.
- Switch up the seasoning: You can use a Greek salad dressing for a different flavor profile or add a sprinkle of paprika to give it a hint of smoke. But play around with different seasonings to your liking.
- Use roasted chickpeas: For another twist on a chickpea salad, this roasted chickpea salad is the best combination of roasted chickpeas, cucumber, roasted red peppers, pickled red onion, goat cheese, and a balsamic vinaigrette.
Storage Tips
What’s great about this salad is that it stores well without getting soggy and wilted like other salads. Just make a big batch and portion it out throughout the week. It will keep in the fridge in an airtight container for up to 5 days.
More Healthy Salad Recipes
Make the most of fresh summer produce with these easy side salad ideas! For even more options, check out this delicious roundup of the best summer salads.
This Mediterranean chickpea salad is just what you need to serve on a hot summer day (or any time of the year really). If you make it, I’d love to hear what you think in a comment below!
Mediterranean Chickpea Salad
Recipe Video
Ingredients
- 2 (15-ounce cans) chickpeas, drained and rinsed
- 1 large cucumber, diced
- 1 red bell pepper, diced
- 2 cups cherry tomatoes, halved
- ¼ cup red onion, diced
- 4 ounces feta cheese, crumbled
- ¼ cup finely chopped parsley
- lemon vinaigrette, you can use as much or as little as you'd like
Instructions
- Add. Toss all of the ingredients into a large mixing bowl.
- Stir. Pour the lemon vinaigrette over the salad and give it a gentle stir until well combined.
Lisa’s Tips
Nutrition
This recipe was originally posted August 2020, but update to include new information.
Quick and easy to make. Always delicious. One of my favorites to make.
Very good .. and so colorful . I added a touch more salt and honey in the dressing. I made a double batch .. so many interesting textures, flavors and colors.. it hits all the notes if you are an adventurous foody.
Happy to hear this chickpea salad was a success Beth!
What a great lunch! Quick, you can make a lot, and it gives you protein and veggies. So refreshing and I felt great after eating it! I will try this on top of a sweet potato next.
This was absolutely delicious! My husband and I are likely to have this again and again! Thank you so much!
Hello. This salad looks delicious and I can’t wait to make it.
What size serving was used to for the nutrition? I’m diabetic and need it to calculate my insulin. Thank you!
Ingredients: (diced)
-2 cucumbers
-2 red peppers
-2 orange peppers
-1 yellow pepper
-1 tomato
-1/2 onion
-1 cup feta cheese (more or less depends on how much cheese you prefer)
-1 lemon (juiced)
-salt/pepper to taste
-garlic powder to taste
-pour if olive oil
Mix together and eat
Made this tonight exactly as is except I added a diced avocado diced. So delicious right out of the bowl!
This salad is DELICIOUS! The colors are absolutely beautiful, The crunch and the textures make it so amazing. I will put this in my rotation as I prep my lunches for the work week. Thank you for a great recipe.
Yay! Happy to hear you’re loving this chickpea salad and thanks for leaving a review Lori.
Delicious and refreshing salad! I added kalamata olives, but followed the recipe otherwise.
So tasty, refreshing, easy to make, and just perfect on a hot day! Thanks for the outstanding recipe!
Wow this was soooo good! It makes a great side or lunch….or it is great do just stand and eat from the bowl with whatever you mix it up with.
Do you put the dressing on it before you separate it into portions to store in refrigerator? Wouldn’t the lemon make the cucumbers soggy?
It will soften a bit. So if you want to keep it extra fresh, you can make the lemon vinaigrette separately and toss it with the salad when you’re ready to eat.
I followed recipe as written. A big hit with family. The dressing is perfect!!!
Happy to hear the whole family enjoyed this chickpea salad Nancy!
Hello, I enjoy following you on YouTube and I have tried some of the recipes. A lot of the dishes call for tomatoes and peppers. I’m unable to eat the nightshade vegetables. What can I use instead of those vegetables ? Thank you
Hi Sheila – it will have to depend on the recipe! If you need help on specific ones, please email and we can help you from there :)
Looks delicious and I’m looking forward to making it! What is the individual serving size (cup, oz etc)? I’m diabetic and need to know so I record my carbs correctly. Thank you!
Same question
Is the serving size a cup?
Thanks
Hi Derek – the serving size is between 1/2 to 3/4 cup.
Hi- I’m wondering if 300 calories per serving is correct? The feta (300 calories for 4 oz) and chic peas (840 calories for 2 cans) only account for 142 calories per serving (1/8 of recipe). The rest is veggies and shouldn’t add up to many calories. Unless it is including the vinaigrette (but no amount is specified for that)? Thanks so much!
Yes, the nutritional information is per serving! The lemon vinaigrette ingredients are linked in the text – it will take you to the recipe :)
Excellent extra side for Christmas Lunch. Tasty so easy to make. I even made the Lemon vinaigrette from scratch. Highly recommend making as an easy side dish.
Glad you enjoyed this salad for Christmas!
I have TIA stroke. Recommended for Mediterranean diet. Love your videos. I learned a lot from you even boiled eggs too. Very simple and so delicious. I inspired you. Thank you so much.
Excellent recipe
I made this as a side dish during a party and it was a great hit. This salad tastes delicious with greek salad dressing too. Thank you
This salad is amazing. I love your website!
Thanks Michael! Glad you enjoyed this recipe :)
Tried this recipe as a healthy alternative to traditional leafy green salads. Because for me, those get boring very quickly! This salad is SO DELICIOUS! I love everything about it and the lemon vinaigrette is a delightful bright note on this colorful, vibrant and tasty salad. It keeps really well too! I’ve been making batches and eating it through out the week and everyday is as delicious as the first day I made it. Highly recommend!!
Happy to hear you loved this chickpea salad Jasmine! It’s definitely a great option when you want to switch up your regular “leafy green” salad routine.
Hello, just made the dish and lemon vinaigrette dressing too! Me and my SO loved it! Thank you!
Happy to hear you both enjoyed this chickpea salad!
I made this last night and served it with toasted flatbread and my daughter who is not fond of tomatoes or chickpeas loved it.
Happy to hear you and your daughter loved this recipe!
Made this for lunch today and found it to be fabulous. Love the lemon vinaigrette as we had used it previously on the mandarin chicken salad which was also outstanding.
Glad this worked out perfectly for a delicious lunch salad!
Made this as a side for chicken kabobs! The dressing is definitely a new fave, too!
Glad you enjoyed this chickpea salad Vanessa!
Another home run recipe from this website! I made this salad with the Greek Chicken Kabobs recipe from this site and it was a delicious dinner that my entire family loved. This salad is light but satisfying- a perfect fresh summer salad. Thanks for the recipe!
I love the taste, health benefits, ease of the recipe and the aesthetic appeal of this salad. Great summer salad!
What is the serving size for the calorie breakdown at the end of the recipe? I just made it to put over fresh spinach and we love it!
This recipe is split into 8 servings. So, I would say each serving is about 1/2 a cup or so.
This chickpea salad is so so good! I substituted dill for the parsley since dill and feta cheese is one of my favorite combos. I’ll be making this a lot this summer!
This is definitely the ultimate summertime recipe!
I thought this was really tasty! We had it as a side with a salmon fillet. I am a sucker for vinegar or more of an acidic taste, so I would slightly modify the dressing next time.
Go for it! Glad you enjoyed this chickpea salad :)
I have never made a “homemade” salad dressing in my life. This lemon vinaigrette is so easy and naturally tasty.
Glad you were finally able to make homemade dressing the first time!
It was really yumm. The dressing too went very well with it.
Glad you loved this chickpea salad Sabitha!
Is this 8 servings for like a lunch size?
It can be for either lunch or dinner!
Sooo delicious! I highly recommend making this. The dressing compliments the salad perfectly.
Glad you enjoyed this recipe Lauren!
This recipe is 10/10!! Good for travel! I made it for my mom and I on a trip to the Midwest, and we ate it in the MSP airport. So delicious, and my mom was impressed. Plus we didn’t have to eat airport food haha. Thanks Lisa!
Happy to hear both you and your mom got to enjoy this salad during your travels!
I’m single so if I make this full recipe, how long will this keep in the refrig? Will it get soggy?
Hi Lisa – this is a great salad to meal prep as it’s really sturdy. It will last for about 5 days in the fridge, no problem!
Made the Mediterranean Chickpea Salad and have been enjoying it all week! Love the lemon vinaigrette
Wonderful! Glad you got to enjoy this salad :)
This recipe was purely brilliant! I loved it so much. I am a big fan of salads and I think this one was by far the best salad I have ever made. The recommended dressing worked perfectly with all of the ingredients.
Thank you so much for sharing this with us!
Happy to hear you’ve found a salad recipe you enjoy :)
I made this last week. It was delicious, easy to make and even a few days later was just as good if not better. Great Recipe Lisa.
Wonderful! Glad you enjoyed this recipe Andrew :)
We love your salads, Lisa!
Your lentil salad has become a favorite at our house and this one will also. Thank you!
Amazing! Happy to hear you’ve enjoyed both recipes :)
Excellent recipes. – easy and healthy. Thank you v much.
Thanks so much Munira!
Tried it yesterday. So easy to make with ingredients I usually have at home on hand anyway, which is a big plus. And so delicious. My husband loved it too. The dressing adds a beautiful freshness to it.
Happy to hear you enjoyed this recipe Celine! :)
Hi Lisa,
Amazing salad! I mentioned on the instagram post that I was tired of leafy green salads and welcomed something different, but usual habits had me adding spinach anyways…🤷♀️ lol! I changed out the red onion for white since I find red a bit too strong for my palette, added some toasted sliver almonds and topped it all off with your lemon viniagrette dressing…. 😋😋😋
Glad I could help you switch up your normal salad rotation :)
Easy to make, healthy and sooo good. Thanks Lisa for again a great recipe ;-)
Glad you enjoyed this chickpea salad! :)
WOW that looks amazing, going to try it this week :-)
Can I ask you: are the nutrition numbers for the whole recipe, or per serving? Thanks!
The nutritional information will always be per serving! :)
Great, thanks a lot Lisa! :-)
OMG this has to be one of those salads that I actually feel like eating..Beautiful and so colorful
Always a good idea to add a rainbow of colors to your salads!
This Chickpea Salad is just the way I love it! Your Lemon vinaigrette sounds so flavorsome.
Thanks so much! :)
The chickpea salad that’s worth trying over and over again. The ingredients mix is just perfect if you ask me :-)
Glad you think so Elaine! It’s definitely one of the best ways to use up your can of chickpeas :)
Absolutely delicious – works well as a healthy lunch, or makes great side dish. Thank you!
Exactly! Hope you enjoy this one :)
Just made this tonight with fresh garbanzos. I absolutely love it and will be sharing. Thanks for a wonderful new salad
Glad you enjoyed this recipe Stephanie!
This is such a perfect summer salad! The chickpeas really make it hearty, and I love the brightness the lemon dressing adds.
Can never go wrong topping a salad off with a lemon dressing to brighten it up :)