Looking for a recipe that’s fresh, healthy, and comes together in minutes? This Mediterranean Chickpea Salad is your answer! Packed with protein-rich chickpeas, crisp veggies, briny feta, and a zesty olive oil dressing, it’s the kind of dish that’s perfect for lunch, dinner, or even meal prep.
This salad is a winner because it’s:
✅ Quick & easy – 15 minutes start to finish
✅ Budget-friendly – pantry staples do the heavy lifting
✅ Healthy & satisfying – plant-based protein + fiber = full & happy
✅ Versatile – eat it as a side, a light main, or stuff it in pita bread
🛒 Ingredients – Your Shopping List
Here’s what you’ll need (serves 4):
- 2 cans (15 oz each) chickpeas – drained & rinsed (Best Organic Chickpeas)
- 1 cup cherry tomatoes – halved (Fresh Cherry Tomatoes)
- 1 medium cucumber – diced (English Cucumber)
- ½ red onion – finely chopped (Red Onion)
- ½ cup kalamata olives – pitted & sliced (Best Kalamata Olives)
- ½ cup feta cheese – crumbled (Authentic Greek Feta)
- ¼ cup fresh parsley – chopped (Fresh Parsley)
For the Dressing:
- 3 tbsp extra-virgin olive oil (Cold-Pressed EVOO)
- 2 tbsp fresh lemon juice (Citrus Juicer)
- 1 garlic clove – minced (Garlic Press)
- 1 tsp dried oregano (Premium Oregano)
- Salt & pepper to taste (Sea Salt Grinder + Black Pepper Grinder)
🔧 Essential Kitchen Tools & Appliances
Before we start, make sure you have these handy:
- Large Mixing Bowl
- Sharp Chef’s Knife & Cutting Board
- Salad Tongs for tossing
- Small Whisk & Measuring Spoons
- Citrus Juicer (optional but useful)
🥒 Preparation Steps – Step by Step
Let’s break this down Barney-style:
- Prep the Chickpeas – Drain & rinse your chickpeas under cold water.
- Chop the Veggies – Halve the cherry tomatoes, dice the cucumber, finely chop the red onion, slice the olives, and chop parsley.
- Make the Dressing – In a small bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper until well combined.
🥗 Assemble the Salad
- In your large mixing bowl, add chickpeas, tomatoes, cucumber, onion, olives, and parsley.
- Pour the dressing over the top and gently toss with salad tongs until everything is coated.
- Crumble feta over the salad, give it a light toss, and you’re done!
No cooking or baking needed – this is a no-heat, quick recipe.
🍽️ Serving Suggestions
- Serve chilled or at room temperature.
- Garnish with extra parsley or a drizzle of olive oil for a restaurant-style touch.
- Pair it with warm pita bread, grilled chicken, or falafel for a complete meal.
💡 Additional Tips
- Meal Prep Friendly: Make a double batch and store in the fridge for up to 3 days.
- Make it Vegan: Skip the feta or use a vegan feta alternative.
- Extra Flavor: Add sun-dried tomatoes or roasted red peppers for more depth.
- Low-Sodium Option: Use low-sodium chickpeas and rinse thoroughly.
🔢 Nutrition Breakdown (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~280 kcal |
| Protein | 10 g |
| Carbs | 28 g |
| Fiber | 8 g |
| Fat | 15 g |
| Saturated Fat | 4 g |
| Sodium | 420 mg |
❓ FAQ Section
Q: How do I store leftovers?
A: Keep it in an airtight container in the fridge for up to 3 days.
Q: Can I make this ahead?
A: Yes! Just store the dressing separately and toss before serving for the freshest taste.
Q: Can I use dried chickpeas?
A: Absolutely. Soak & cook them first – about 1 ½ cups cooked chickpeas equals one 15 oz can.
🎉 Wrap-Up
This Mediterranean Chickpea Salad is proof that healthy eating doesn’t have to be complicated or boring. With just a few pantry staples and fresh ingredients, you get a vibrant, flavorful dish that’s as good for you as it tastes.
Fun Fact: Chickpeas (also called garbanzo beans) have been eaten for over 7,000 years in the Mediterranean region – so you’re enjoying a recipe with real history behind it!
