Mediterranean Chickpea Salad

A refreshing and nutritious Mediterranean chickpea salad made with fresh vegetables, herbs, and a zesty dressing. This wholesome dish is full of flavor, easy to prepare, and perfect as a light lunch, side dish, or meal prep option.

Why You’ll Love This Recipe

This Mediterranean chickpea salad is a quick, healthy, and versatile dish that fits into any meal plan. It is protein-rich, thanks to the chickpeas, and filled with colorful vegetables that provide essential vitamins and minerals. The tangy lemon dressing ties all the flavors together, making it both satisfying and refreshing. It is also naturally vegan, gluten-free, and budget-friendly.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• Chickpeas, canned or cooked

• Cherry tomatoes, halved

• Cucumber, diced

• Red onion, finely chopped

• Kalamata olives, pitted and sliced

• Bell pepper, diced

• Fresh parsley, chopped

• Fresh mint, chopped (optional)

• Feta cheese, crumbled (optional for a non-vegan version)

• Extra virgin olive oil

• Lemon juice

• Garlic, minced

• Dried oregano

• Salt and black pepper to taste

Directions

1. Drain and rinse the chickpeas if using canned. Place them in a large mixing bowl.

2. Add cherry tomatoes, cucumber, red onion, bell pepper, olives, parsley, and mint.

3. In a small bowl, whisk together olive oil, lemon juice, garlic, oregano, salt, and black pepper.

4. Pour the dressing over the salad and toss gently to combine.

5. If using feta cheese, sprinkle it on top before serving.

6. Chill for 15–20 minutes to allow flavors to blend, or serve immediately.

Servings and timing

This recipe makes approximately 4 servings.
Preparation time: 15 minutes
Cooking time: 0 minutes
Total time: 15 minutes

Variations

• Add avocado for extra creaminess.

• Use sun-dried tomatoes instead of fresh for a richer flavor.

• Replace parsley with fresh basil for a different herb twist.

• Add quinoa or couscous to turn it into a more filling meal.

• Swap feta with dairy-free cheese to keep it vegan.

Storage/Reheating

This salad stores well in an airtight container in the refrigerator for up to 3 days. For best results, store the dressing separately and add it before serving to maintain freshness. This salad is not suitable for reheating, but it can be enjoyed cold or at room temperature.

FAQs

1. Can I use dried chickpeas instead of canned?

Yes, simply soak dried chickpeas overnight and cook them until tender before using in the recipe.

2. Can I make this salad ahead of time?

Yes, you can prepare it up to a day in advance. For best results, store the dressing separately and combine before serving.

3. Is this salad suitable for meal prep?

Absolutely, it is great for meal prep as it holds up well in the fridge for a few days.

4. Can I omit the feta cheese?

Yes, feta is optional. The salad is delicious even without it and remains vegan-friendly.

5. What type of olives work best?

Kalamata olives are traditional, but you can also use green olives or any variety you prefer.

6. Can I add protein to make it a full meal?

Yes, you can add grilled chicken, shrimp, or tofu for extra protein.

7. How do I keep the vegetables from getting soggy?

Add the dressing just before serving, or store it separately if making ahead.

8. Can I freeze Mediterranean chickpea salad?

No, freezing is not recommended as the vegetables will lose their texture.

9. What other herbs can I use?

Fresh dill, basil, or cilantro also complement the Mediterranean flavors well.

10. Can I use bottled lemon juice instead of fresh?

Fresh lemon juice is best, but bottled juice can be used in a pinch.

Conclusion

Mediterranean chickpea salad is a light, refreshing, and nutrient-packed dish that can be enjoyed on its own or as a side. With its versatility, quick preparation, and vibrant flavors, it is an excellent choice for a healthy and satisfying meal.

Print