Mediterranean Chickpea Salad

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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.

Mediterranean chickpea salad in a large white bowl on a table.

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.
Ingredients for making the chickpea salad on a table top.

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 ingredients mixed in a bowl

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.
A bowl of Mediterranean chickpea salad with fresh parsley in the background.

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!

A large white bowl of Mediterranean chickpea salad on a table with parsley leaves.

Mediterranean Chickpea Salad

4.98 from 91 votes
Prep: 10 minutes
Total: 10 minutes
Servings: 8 servings
Author: Lisa Bryan

Description

This Mediterranean chickpea salad is the ultimate summer salad that's tossed with fresh and bright ingredients for an easy lunch or hearty side dish. Watch the video below!

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.
    Ingredients for a Mediterranean chickpea salad in a glass bowl next to a small bowl of lemon vinaigrette on a table.
  • Stir. Pour the lemon vinaigrette over the salad and give it a gentle stir until well combined.
    Mediterranean chickpea salad ingredients tossed together in a glass bowl on a table.

Lisa’s Tips

  • This is my favorite serving bowl for large salads, it’s beautiful!
 

 

Nutrition

Calories: 300kcal | Carbohydrates: 34g | Protein: 12g | Fat: 14g | Saturated Fat: 4g | Cholesterol: 13mg | Sodium: 172mg | Potassium: 499mg | Fiber: 9g | Sugar: 8g | Vitamin A: 921IU | Vitamin C: 33mg | Calcium: 134mg | Iron: 4mg
Course: Salad, Side Dish
Cuisine: Mediterranean
Keyword: Best Salad Recipes, Chickpea Salad, Mediterranean Chickpea Salad
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

This recipe was originally posted August 2020, but update to include new information.

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About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

4.98 from 91 votes (5 ratings without comment)

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Recipe Rating




210 Comments

  1. Amazing Recipe! I unfortunately don’t like cucumber so I was going to replace with jicama, but wasn’t able to find at the store. So I bought a green papaya and shredded into the recipe. Turned out amazing!! Will be making often5 stars

  2. Excellent recipe. Very versatile and basis to many variations according to what veggies are available.5 stars

  3. I’m made this recipe along with the lemon vinaigrette. It was delicious and my adult kids liked it too. Thanks so much for posting.5 stars

  4. This salad was incredible! I actually added 1/2 of a red chili pepper to give it some heat! So good!! Thank you for sharing!5 stars

  5. I made this recipe to share with a group of friends along with a few of your other summer salads and it was a hit. I used dried chickpeas that I soaked overnight and then cooked with some salt the next day. I like that I could have chickpeas with some firmness instead of super mushy as they tend to be from a can. I haven’t made a downshiftology recipe that has let me down so far. Thanks, Lisa, for sharing these with us.5 stars

  6. This is my favorite salad! I just cut it in half and I have lunches for myself for the week. The lemon vinaigrette dressing makes it pop! It’s filling and gives focused energy to be the best I can be!5 stars

  7. Would it work ok to use chopped tomatoes instead of cherry tomatoes? I have so many tomatoes to use up!

  8. I love to make and eat this salad, it’s filling and delicious. I switch around ingredients by adding diced avocado, black olives and, sometimes, a drizzle of pomegranate molasses. Great with skewered lamb kebabs.5 stars