Mediterranean Chickpea Salad
350kcal
Ingredients
Mediterranean Chickpea Salad
- 2 15-ounce cans chickpeas, drained and rinsed – The hearty base that provides plant-based protein and fiber. Chickpeas (also called garbanzo beans) keep you full for hours.
- 1 large English cucumber diced – Adds refreshing crunch and hydration.
- 2 cups cherry tomatoes halved – Brings juicy sweetness and lycopene, a powerful antioxidant.
- 1 red bell pepper diced – For color, crunch, and vitamin C.
- ½ medium red onion thinly sliced – Gives a sharp, zesty bite (soak in cold water first if you want it milder).
- ¾ cup Kalamata olives pitted and halved – Classic Mediterranean flavor with briny richness.
- ½ cup crumbled feta cheese – Creamy tangy goodness (use dairy-free if needed).
- ½ cup fresh parsley chopped – Bright herbal notes and extra vitamins.
For the dressing:
- ⅓ cup extra virgin olive oil – Heart-healthy fat that carries all the flavors.
- Juice of 2 lemons about ¼ cup – Bright acidity to balance everything.
- 2 garlic cloves minced – Aromatic depth.
- 1 teaspoon dried oregano – Essential Mediterranean herb.
- Salt and black pepper to taste
Method
- Make the dressing: In a small bowl or jar, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Taste and adjust seasoning.
- Prep the veggies: Dice the cucumber and bell pepper, halve the tomatoes, slice the onion, pit and halve olives, chop parsley.
- Combine everything: In a large bowl, add drained chickpeas, all the chopped vegetables, olives, feta, and parsley.
- Dress the salad: Pour the dressing over the mixture and gently toss until everything is evenly coated.
- Let it rest: For best flavor, cover and refrigerate for at least 30 minutes before serving.
Nutrition
Serving1.5cupsCalories350kcalCarbohydrates38gProtein12gFat18gSaturated Fat4gPolyunsaturated Fat3gMonounsaturated Fat10gCholesterol15mgSodium600mgPotassium520mgFiber10gSugar8gVitamin A1200IUVitamin C55mgCalcium160mgIron3.5mg
Notes
Storage Tips
Store in an airtight container in the fridge for up to 5 days. The salad holds up beautifully – no soggy greens here! Portion into individual meal prep containers for grab-and-go lunches.Extra Tips
- Soak red onion slices in cold water for 10 minutes to mellow the flavor.
- Use fresh oregano if you have it – double the amount.
- Add a pinch of red pepper flakes for heat.
Recipe Variations
- Vegan version: Skip the feta or use a plant-based alternative.
- Add protein: Toss in grilled chicken or shrimp.
- Grain boost: Mix in cooked quinoa or farro.
- Different veggies: Try artichoke hearts or roasted red peppers.
Make-Ahead Options
This entire Mediterranean chickpea salad can be made up to 2 days in advance. The flavors only improve!What to Serve With Mediterranean Chickpea Salad
- Pita bread or naan
- Grilled chicken or fish
- Hummus and fresh veggies
- As a side for grilled kebabs