Mediterranean Chickpea Salad | Bright, Fresh, and Protein-Packed!
This Mediterranean chickpea salad is bright, flavorful, and packed with plant-based protein and fiber. Featuring chickpeas, crisp veggies, olives, feta, and a zesty lemon herb dressing, it’s perfect for healthy lunches, meal prep, or a crowd-pleasing side dish.
Ingredients
For the Salad:
- 2 15-ounce cans chickpeas, rinsed and drained
- 1 large cucumber diced
- 1 cup cherry tomatoes halved
- ½ small red onion thinly sliced
- ½ cup Kalamata olives sliced
- ½ cup crumbled feta cheese
- ¼ cup fresh parsley chopped
For the Dressing:
- ¼ cup extra-virgin olive oil
- Juice of 1 lemon
- 1 teaspoon dried oregano
- 1 garlic clove minced
- Salt and pepper to taste
Instructions
- Step 1: In a large mixing bowl, combine the chickpeas, cucumber, cherry tomatoes, red onion, olives, feta, and parsley.
- Step 2: In a small bowl, whisk together the olive oil, lemon juice, oregano, garlic, salt, and pepper.
- Step 3: Pour the dressing over the salad and toss gently to combine.
- Step 4: Taste and adjust seasoning if needed.
- Step 5: Serve immediately, or refrigerate for 30 minutes to allow the flavors to meld.
Notes
Secret Tips for the Best Mediterranean Chickpea Salad
- Use High-Quality Olive Oil: Since the dressing is simple, it’s important to use the best extra-virgin olive oil you can find. It adds a rich, fruity base to your Mediterranean chickpea salad that brings all the flavors together. WebMD highlights the heart-healthy benefits of olive oil too.
- Rinse Chickpeas Well: If you’re using canned chickpeas, rinse them thoroughly under cold water. This helps remove excess sodium and gives you clean, creamy chickpeas perfect for your healthy chickpea salad.
- Let It Rest: One of my favorite tricks is to make this Mediterranean garbanzo bean salad a few hours ahead of serving. The flavors meld beautifully as it rests in the fridge, making it even more delicious the next day — perfect for meal prep chickpea salad.
- Add Fresh Herbs Generously: Don’t skimp on the parsley! Fresh herbs brighten the entire dish. You can also add mint or dill for extra Mediterranean flair, a great way to boost the fiber-rich salad even more with greens.
- Balance the Brine: Taste your olives and feta before adding salt to the dressing. Both ingredients can be quite salty, and a well-balanced Greek chickpea salad should have a fresh, not overly salty, flavor.
- Make It a Meal: To turn your Mediterranean chickpea salad into a full meal, toss in quinoa or farro, or top it with grilled chicken, shrimp, or tofu. It’s one of my go-to high-protein vegetarian salad ideas and a favorite for balanced lunches.
- Serve with Warm Pita: For a complete Mediterranean experience, serve this easy Mediterranean chickpea salad recipe with warm pita or flatbread on the side. It’s always a crowd-pleaser!