Mediterranean Chickpea Salad Recipe – Healthy & Easy to Make

Looking for a quick, healthy, and flavor-packed salad? This Mediterranean Chickpea Salad is your answer! Bursting with fresh vegetables, hearty chickpeas, and a zesty lemon dressing, it’s a refreshing dish that works as both a main course and a side dish.

Perfect for meal prep, picnics, or a light lunch, this salad is naturally vegetarian and can be easily made vegan. With the goodness of fiber-rich chickpeas, crunchy cucumbers, juicy cherry tomatoes, and the tang of feta cheese, every bite delivers the authentic taste of the Mediterranean. Plus, it’s ready in just 15 minutes—no cooking required!

🌱 Why It’s Healthy

This Mediterranean Chickpea Salad isn’t just delicious; it’s packed with nutritional benefits:

• High in Plant-Based Protein – Chickpeas provide a solid protein boost, making this salad a satisfying meat-free option.
• Rich in Fiber – Both chickpeas and fresh veggies contribute to gut-friendly fiber that supports digestion.
• Heart-Healthy Fats – Olive oil and olives offer monounsaturated fats that help lower bad cholesterol.
• Loaded with Antioxidants – The vibrant mix of vegetables and fresh herbs delivers essential vitamins and minerals for overall well-being.

🧆 What is Chickpea?

Chickpeas, also known as garbanzo beans, are a staple in Mediterranean and Middle Eastern cuisine. They are high in protein, fiber, and essential vitamins, making them a great choice for vegetarians and vegans.

Fun fact: Chickpeas have been cultivated for over 7,000 years! They are used in various dishes, from hummus and falafel to stews and salads like this one.

🛍️ Key Ingredients & Substitutions

Key Ingredients:

• Chickpeas – The star of the dish, providing protein and texture.
• Cucumber – Adds a refreshing crunch.
• Cherry Tomatoes – Brings sweetness and juiciness.
• Red Onion – Gives a bit of sharpness and bite.
• Kalamata Olives – A signature Mediterranean ingredient for salty, briny flavor.
• Feta Cheese – Adds creaminess and a tangy finish.
• Fresh Parsley & Mint – Elevates the freshness of the salad.
• Olive Oil & Lemon Juice – Forms the simple yet flavorful dressing.
• Garlic & Oregano – Enhances the Mediterranean essence.

Substitutions:

• Make it Vegan – Omit the feta cheese or use a plant-based alternative.
• Switch the Olives – Use green olives or capers for a different flavor twist.
• Extra Protein – Add grilled chicken, shrimp, or tofu to make it a complete meal.
• Alternative Dressing – Swap lemon juice for balsamic vinegar for a sweeter tang.

👨‍🍳 Chef’s Tips

• Use Fresh Herbs – Chop the parsley and mint just before mixing for maximum freshness.
• Let It Marinate – Allow the salad to sit in the fridge for at least 30 minutes so the flavors meld beautifully.
• Customize to Your Taste – Add sumac, cumin, or red pepper flakes for extra Mediterranean flair.
• Make It a Meal – Serve with pita bread, hummus, or a protein of your choice.

📢 You May Also Like

If you loved this Mediterranean Chickpea Salad, check out these other delicious recipes:

• Easy Bean Salad – Healthy & Protein-Packed
• Greek Quinoa Salad
• Classic Hummus with Tahini
• Mediterranean Lentil Soup
• Falafel Wrap with Garlic Sauce
• Grilled Eggplant with Yogurt Dressing

🍽️ Let’s Go There!

Now that you have everything you need, it’s time to whip up this Mediterranean Chickpea Salad! Whether you serve it as a side dish, a light meal, or meal-prep it for the week, you’ll love how easy and delicious it is.

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Mediterranean Chickpea Salad Recipe – Healthy & Easy to Make

Prep Time 15 mins Total Time 15 mins Difficulty: Beginner Servings: 4 Estimated Cost: $ 10 Calories: 240 kcal Best Season: Summer Dietary:

Vegetarian

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Author: Frank Smith Cooking Method: Mixing Cuisine: Greek, Mediterranean Courses: Salads, Side Dishes Recipe Keys: Quick Meals

Description

This Mediterranean Chickpea Salad is a delightful blend of chickpeas, fresh vegetables, herbs, and feta cheese, dressed in a zesty lemon vinaigrette.

Ingredients

Cook Mode Cooking Mode Disabled

Servings

Salad Ingredients

• 2 cans chickpeas (drained and rinsed)
• 1 English cucumber English cucumber (diced)
• 1 cup cherry tomatoes (halved)
• ¹⁄₂ cup red onion (finely chopped)
• ¹⁄₂ cup kalamata olives (pitted and sliced)
• ¹⁄₂ cup feta cheese (crumbled)
• ¹⁄₄ cup fresh parsley (chopped)
• ¹⁄₄ cup fresh mint (chopped)

Dressing Ingredients

• ¹⁄₄ cup olive oil
• 3 tablespoons lemon juice (freshly squeezed)
• 1 clove garlic (minced)
• 1 teaspoon dried oregano
• ¹⁄₂ teaspoon salt (or to taste)
• ¹⁄₄ teaspoon black pepper (freshly ground)

Instructions

Prepare the Salad Ingredients

1. Chop the Vegetables

   Dice the cucumber, tomatoes, red onion, and bell pepper into small, bite-sized pieces.
   For a finer texture, you can also finely chop the vegetables.

2. Drain and Rinse the Chickpeas

   In a colander, drain and rinse the canned chickpeas under cold water to remove excess salt and starch.
   Pat them dry with a paper towel to remove excess moisture.

3. Prepare the Herbs

   Finely chop the fresh parsley and mint leaves for a burst of freshness in the salad.

Assemble the Salad

1. Combine Ingredients

   In a large mixing bowl, combine the chopped vegetables, chickpeas, and herbs.
   Ensure even distribution of ingredients for a balanced flavor.

2. Make the Dressing

   In a small bowl, whisk together olive oil, lemon juice, minced garlic, salt, and pepper.
   
   Adjust seasoning to taste and add a pinch of red pepper flakes for a hint of heat.

3. Toss the Salad

   Pour the dressing over the salad ingredients and gently toss until everything is well coated.

Serve and Enjoy

1. Chill and Rest

   Cover the salad bowl with plastic wrap and refrigerate for at least 30 minutes to allow the flavors to meld.
   This salad tastes even better when chilled and marinated.

2. Garnish and Serve

   Before serving, garnish the salad with crumbled feta cheese and a sprinkle of sumac for an extra burst of flavor.
   Serve as a side dish or a light meal on its own. Enjoy the Mediterranean freshness!

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 518kcal

% Daily Value *

Total Fat 25.3g39%

Saturated Fat 5.3g27%

Cholesterol 17.4mg6%

Sodium 986.1mg42%

Potassium 591.5mg17%

Total Carbohydrate 58g20%

Dietary Fiber 15.8g64%

Sugars 12.2g

Protein 19.4g39%

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Calcium 251.3 mg

Iron 5 mg

Vitamin D 0.1 IU

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs. ____ (*Keep in mind that these are approximate values and may vary slightly depending on the brands and exact proportions of ingredients used. For more precise measurements, it’s best to use a specific nutritional calculator or product labels for the ingredients you’re using.)

Note

• For added freshness, chop the herbs just before mixing them into the salad.
• This salad can be made ahead of time and stored in the refrigerator for up to 3 days.
• Customize the salad by adding other Mediterranean ingredients like olives, sun-dried tomatoes, or feta cheese.
• Make it a meal by serving the salad with grilled chicken, fish, or even falafel on the side.
• To make the salad vegan, omit the feta cheese or use a plant-based alternative.
• Adjust the seasoning to your taste by adding more lemon juice, salt, or pepper as needed.
• This salad is perfect for picnics, potlucks, or as a light and refreshing lunch option. Enjoy!

Keywords: Mediterranean, Chickpea, Salad, Healthy, Easy

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