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+ servings
image of a realistic top down mise en place shot showing chickpeas cucumber tomatoes red onion bell peppers feta cheese kalamata olives parsley mint avocado sumac roasted red peppers arranged on a white marble kitchen counter with healthy clear glass bowls and rustic brown wooden kitchen sets under soft diffuse daylight
C. Motter Cindy

Mediterranean Chickpea Salad

This refreshing Mediterranean Chickpea Salad is a vibrant, no-cook dish packed with fresh veggies, chickpeas, and a zesty lemon vinaigrette, perfect for a quick healthy dinner that feels like a vacation in just 15 minutes.
Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Main Course, Side Dish
Cuisine: Mediterranean
Calories: 380

Ingredients
  

The Base
  • 2 cans Two (15-ounce) cans of chickpeas (garbanzo beans), rinsed and drained well
The Chop
  • 1 large cucumber, diced English or Persian for crunch
  • 2 cups ripe cherry tomatoes, halved
  • 1/2 cup red onion, finely diced soak in ice water for milder taste if desired
  • 1/2 cup Kalamata olives, pitted and halved
  • 1/4 cup fresh parsley, finely chopped
  • 1/4 cup fresh mint, finely chopped optional, for brightness
  • 1/2 cup crumbled feta cheese substitute with vegan feta for dairy-free or omit
The Lemon Vinaigrette
  • 1/4 cup extra virgin olive oil use good quality
  • 3 tbsp fresh lemon juice
  • 1 tbsp red wine vinegar or balsamic for a richer profile
  • 1 garlic clove, minced
  • 1 tsp dried oregano
  • 1/2 tsp salt or to taste
  • 1/4 tsp black pepper

Equipment

  • Colander
  • large mixing bowl,
  • Small Bowl or Jar
  • Wooden Spoon or Spatula
  • Knife

Method
 

Step-by-Step Instructions
  1. Rinse and Prep the Chickpeas: Pour the two cans of chickpeas into a colander and rinse them thoroughly under cold running water to remove starch. Pat them dry gently with paper towels. Place the dry chickpeas into a large mixing bowl.
  2. The Chopping Rhythm: Dice the cucumber, halve the cherry tomatoes, and finely dice the red onion. Halve the Kalamata olives. Finely chop the parsley and mint (if using). Add all these prepared vegetables, herbs, and olives to the bowl with the chickpeas.
  3. Whisk the Lemon Vinaigrette: In a separate small bowl or jar, combine the extra virgin olive oil, fresh lemon juice, red wine vinegar, minced garlic, dried oregano, salt, and black pepper. Whisk or shake vigorously until emulsified, smelling of lemon and garlic.
  4. Dress and Toss: Pour about three-quarters of the dressing over the chickpea and vegetable mixture. Use a large wooden spoon or spatula to gently fold and toss until everything is coated, avoiding crushing the tomatoes.
  5. Add Feta and Taste: Gently fold in the crumbled feta cheese (or vegan alternative). Taste and adjust seasoning with remaining dressing, additional salt, or more lemon juice.
  6. Chill and Serve: Cover and refrigerate for at least 30 minutes (or up to 5 days) to allow flavors to marry. Serve chilled or at room temperature.

Nutrition

Calories: 380kcalCarbohydrates: 45gProtein: 14gFat: 22g

Notes

This salad is naturally vegan and gluten-free if feta is omitted or replaced with vegan feta. Store in an airtight container in the fridge for up to 4-5 days; flavors deepen over time. If it seems dry, drizzle with extra olive oil and lemon juice. For quicker prep, use pre-chopped veggies. Variations: Add grains like quinoa for a hearty meal, or tuna/salmon for extra protein.
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