Gluten Free

Mediterranean Chickpea Salad

at a glance
Prep Time 15 minutes
Servings 5 servings
5 — Votes 3 votes

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This Mediterranean chickpea salad is bursting with flavor and fresh veggies, and perfect to make in advance for the week!

mediterranean chickpea salad - chickpeas, feta cheese, tomatoes, and cucumber - in a glass bowl on a marble surface with a wooden spoon inside

There are few things I love more than Mediterranean flavors. If I’m out and there is a Greek or Mediterranean dish available, I always select it because it rarely disappoints! This chickpea salad is no exception. With fresh veggies and herbs, a tangy dressing, salty feta, and pungent red onion, this salad hits all the flavor notes and will have you eagerly awaiting lunchtime.

The other great thing about this salad is that it is so easy to throw together! There’s no cooking involved, all you have to do is chop up a few veggies and toss it all together. It also keeps and packs well, making it a great meal prep lunch!

If you can tolerate legumes, chickpeas are a great food to incorporate into your diet. They are a good vegetarian protein source, with a little over 10 grams of protein per serving. Chickpeas are also low on the glycemic index, making them a great source of healthy carbohydrates that isn’t likely to spike your blood sugar. Finally, chickpeas are also high in fiber, which is important for gut and heart health.

mediterranean chickpea salad - chickpeas, feta cheese, tomatoes, and cucumber - in a glass bowl on a marble surface with a wooden spoon inside

Ingredients

Here’s what you’ll need to make this delicious salad!

  • Chickpeas – Of course, it all starts with chickpeas! You’ll need two 15-ounce cans here.
  • Cucumber – Next, you’ll need one large cucumber, diced into 1/2 inch pieces. The cucumber provides such a refreshing flavor to the salad.
  • Cherry Tomatoes – We used about a cup of cherry tomatoes here, but you could dice up a regular tomato instead!
  • Red Onion – Just 1/4 cup of diced red onion adds another great layer of flavor.
  • Garlic – Would it even be Mediterannean without garlic? Two freshly grated cloves pack the perfect punch here.
  • Kalamata Olives – 1/4 cup of chopped kalamata olives provide a delicious briny flavor to every bite.
  • Feta Cheese – To be honest, most of my obsession with Mediterranean food may just be because I LOVE feta. This creamy, salty, flavorful cheese is just the best.
  • Parsley and Dill – Fresh parsley and dill keep this salad feeling fresh and spring-y, and make it smell heavenly!
  • Olive Oil – This is a recipe where the flavors of olive oil can really shine through, so I recommend using a good-quality oil like this one.
  • Red Wine Vinegar and Lemon Juice – A combination of red wine vinegar and lemon juice adds just the right amount of acidity to balance out this dish.

Nope! Once you’ve drained and rinsed the chickpeas, you can toss them right into the salad and eat them right away. However, if you’d like a bit more flavor and crunch, you can also use our crispy roasted chickpeas in this salad as well!

How to Make Mediterranean Chickpea Salad

Once all your ingredients are prepped, you’ll simply whisk together the olive oil, red wine vinegar, lemon juice, salt, and pepper, to create the dressing. Then, you’ll place the remaining ingredients in a bowl and toss them with the dressing until fully combined. You can either eat it straight away or refrigerate for later.

mediterranean chickpea salad - chickpeas, feta cheese, tomatoes, and cucumber - in a glass bowl on a marble surface with a wooden spoon inside

Whether you eat it on its own or serve it as a side, we hope you love this salad as much as we do!

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Q How long will this salad keep for?
A

This salad will be at its best for about 2 days after making, but will keep for up to 5 – just expect that the veggies may get slightly more mushy over time. We recommend storing it in an airtight glass container like this one, and if you are opting to meal prep it for lunch, we recommend packing it up in individual mason jars.

Q What can I serve this with?
A

This chickpea salad makes for a great meal on its own, but can also be used as a hearty side dish! We love the idea of serving it up with these Greek Beef Kabobs, our Dill and Garlic Baked Salmon, simple pan-seared white fish, or even roasted chicken. It would also be fantastic to bring to a summer cookout.

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Mediterranean Chickpea Salad

By: Cassy Joy Garcia
5 — Votes 3 votes
Prep Time: 15 mins
Servings: 5 servings
This Mediterranean chickpea salad is bursting with bright, fresh flavors and perfect for a light lunch or hearty side dish.

Ingredients  

  • 2 cans garbanzo beans rinsed
  • 1 large cucumber diced
  • 1 cup cherry tomatoes halved
  • 1/4 cup diced red onion
  • 1/4 cup diced kalamata olives
  • 2 garlic cloves grated
  • 1/3 cup fresh chopped parsley
  • 2 tablespoons fresh chopped dill
  • 1/2 cup crumbled feta cheese
  • 1/4 cup extra-virgin olive oil
  • 1 tablespoon red wine vinegar
  • 1 tablespoon lemon juice
  • 1/2 teaspoon coarse salt
  • 1/4 teaspoon cracked black pepper

Instructions

  • 1. Place the garbanzo beans, cucumber, red onion, cherry tomatoes, olives, dill, parsley, garlic, and feta in a bowl and toss to combine.
  • 2. In a separate bowl, whisk together the olive oil, vinegar, lemon juice, salt, and pepper.
  • 3. Toss the garbanzo bean mixture with the dressing, then serve immediately or store in the refrigerator for 3-4 days.

Nutrition Information

Nutrition Facts
Mediterranean Chickpea Salad
Amount per Serving
Calories
320
% Daily Value*
Fat
 
18.8
g
29
%
Saturated Fat
 
4.3
g
27
%
Cholesterol
 
13.4
mg
4
%
Sodium
 
925.1
mg
40
%
Carbohydrates
 
29.5
g
10
%
Fiber
 
9.1
g
38
%
Sugar
 
2.2
g
2
%
Protein
 
11.9
g
24
%
* Percent Daily Values are based on a 2000 calorie diet.
Meet the Author
Cassy Headshot

Cassy Joy Garcia

HOWDY! I’m Cassy Joy and I am just so happy you’re here. I’m the founder, Editor-in-Chief, and Nutrition Consultant here at Fed and Fit. What started as a food blog back in 2011 has evolved now into so much more.
Get to know Cassy

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    Recipe Rating




  1. Katie says

    Katie —  04/21/2020 At 11:18

    Can’t wait to make this!! I don’t have any fresh herbs, and I’m neve quite sure how much dried to use in it’s place. Any help is appreciated:) Thanks for the recipe!

    • Brandi Schilhab says

      Brandi Schilhab —  04/21/2020 At 11:56

      You’re going to LOVE it, Katie! The general rule of thumb is 1 teaspoon of dry herbs for every 1 tablespoon of fresh herbs. I hope this helps!

  2. Katie says

    Katie —  04/21/2020 At 12:17

    Making it now! Thanks for the quick reply:)

    • Brandi Schilhab says

      Brandi Schilhab —  04/21/2020 At 12:30

      You’re welcome! Enjoy!!

  3. Alexis says

    Alexis —  04/21/2020 At 18:14

    Maybe I missed it but where does the garlic come into play?

    • Brandi Schilhab says

      Brandi Schilhab —  04/21/2020 At 21:13

      Add the freshly grated garlic in with the garbanzo bean mixture…enjoy!!

  4. Steph says

    Steph —  04/28/2020 At 10:21

    5 stars
    This was so delicious! I made it for my family for lunch and my 5yo absolutely loved it! Thanks for sharing.

    • Brandi Schilhab says

      Brandi Schilhab —  04/28/2020 At 11:04

      Awesome! We’re so glad, Steph!!

  5. Jackie says

    Jackie —  07/24/2020 At 17:36

    5 stars
    Nutritious and delicious!

    • Brandi Schilhab says

      Brandi Schilhab —  07/25/2020 At 12:46

      That’s our goal!! Glad you loved this, Jackie!

  6. Leigh says

    Leigh —  01/29/2021 At 08:58

    Hello! I was searching for meal prep options for this week (as a college student, I’m trying to save time wherever I can). Do you think this would pair with the Greek Meatballs or should I stick with roasted chicken?

    • Brandi Schilhab says

      Brandi Schilhab —  01/29/2021 At 11:37

      I think that these would pair great with the meatballs, Leigh!

  7. Sarah says

    Sarah —  03/17/2021 At 09:51

    Trying to determine what size mason jars to use here. How large would you say a serving size is? 8oz or 16oz?

  8. Lauren says

    Lauren —  05/31/2021 At 12:32

    5 stars
    Delicious!!

    • Brandi Schilhab says

      Brandi Schilhab —  06/01/2021 At 08:12

      So glad you enjoyed this one, Lauren!! Thanks for sharing with us!

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