In less than 20 minutes you can have this light, refreshing, high-protein Mediterranean Chickpea Salad ready to eat! A homemade Greek seasoning mix gives the cucumbers, feta cheese, tomatoes, canned chickpeas, and red onions the BEST flavor. Mix this easy, plant-based recipe up for a Mediterranean feast or meal prep ahead and enjoy it for lunch all week.
Even if you’re not aiming for a meat-free or vegetarian diet, this plant-based Mediterranean Chickpea Salad will win you over with those tender, protein-packed garbanzo beans! (And once you’re hooked, you absolutely have to try out this Classic Hummus recipe!)
This simple salad strikes a perfect balance, boasting TONS of protein and dietary fiber from the chickpeas while maintaining a lightness from the fresh cucumbers and onions. It’s a delightful fusion of rich umami tomatoes and bitter olives complemented by tangy feta cheese. And let’s not forget the secret ingredient—the homemade Greek seasoning blend—that elevates the flavor to a whole new level. Trust me, you don’t want to skip that!
But the best part? With just a couple of cans of chickpeas, the rest of the salad ingredients can be prepped, tossed, and ready to eat in just 20 minutes. It’s the ultimate side dish to accompany your Greek Chicken Kabobs, Lemon Rice, and Tzatziki Sauce—our latest Mediterranean meal obsession!
Mediterranean Chickpea Salad Ingredients
- Chickpeas. You’ll need two cans of chickpeas. Be sure to rinse and drain them first!
- Tomatoes. Grape tomatoes go best, but cherry tomatoes or any other smaller variety of tomato will work well. Avoid using tomatoes with a lot of juicy seeds, they’ll water down the salad.
- Vegetables. This healthy salad is packed full of bell peppers, which are a great source of Vitamin A, B6, and C, along with cucumbers, which are very low calorie (only 16 calories/cup) and are full of water and dietary fiber. Red onion and black olives round out this salad.
- Feta. This salty cheese is the perfect balance to the other sweet and tart ingredients.
- Greek seasoning. An authentic blend of dried oregano, basil, onion powder, thyme, garlic powder, salt, and black pepper gives this salad that traditional Greek flavor.
How to Make This Chickpea Salad
Please see the recipe card below for ingredient amounts and more detailed instructions.
1. Chop the Vegetables
The hardest part of this dish is preparing everything! Thankfully, you can do most of it ahead of time.
You’ll need to chop all the veggies into small, bite-sized pieces. Aim for ½-inch pieces so you get a variety in each bite.
Add all of the Greek seasoning ingredients to a small bowl and whisk well.
2. Stir Everything Together
Stir together the drained chickpeas, grape tomatoes, red bell pepper, cocktail cucumbers, red onion, black olives, feta cheese, chopped parsley, lemon juice, and olive oil in a large bowl.
Sprinkle the homemade Greek seasoning blend on top and toss until everything is combined.
3. Serve
When you’re ready to serve this salad, simply sprinkle some fresh parsley on top! It’s perfect alongside your favorite protein or as a quick lunch.
Chickpea Salad Variations
- Change up the vegetables: Choose different color bell peppers, add some avocado, or leave out the olives if you’re not a fan.
- Use different seasonings: Choose your favorite herbs and spices, or simply drizzle with Greek salad dressing.
- Add some protein: Grill up some chicken for a full meal.
- Make it crispy: Use a mix of roasted chickpeas for an added crunch.
- Leave out the feta: Whether dairy-free or vegan, you can simply skip the cheese.
Meal Prep and Storage Tip
This salad doesn’t get soggy! If anything, the flavors get better with time. You can refrigerate it for up to 4 days. Avoid freezing it as all of the fresh vegetables will get a mealy texture once thawed.
FAQs
In a Mediterranean salad, you’ll typically find olives, feta cheese, tomatoes, and a Greek seasoning blend. However, you can add just about anything you’d like!
No! Canned chickpeas are ready to eat as soon as you open the can.
Chickpea salad is generally a super healthy dish. With fresh ingredients like chickpeas, tomatoes, cucumbers, olives, and bell peppers, you’re getting a variety of vitamins, minerals, and antioxidants that fuel your body.
More Healthy Mediterranean Recipes
If you’re a big fan of that traditional Greek and Mediterranean flavor, be sure to try these healthy recipes next.
- Mediterranean Yellow Rice
- Mediterranean Couscous Salad
- Greek Turkey Meatballs
- Greek Cucumber Salad
- Greek Turkey Burger
- Greek Chicken Kebabs
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Mediterranean Chickpea Salad Recipe
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Ingredients
Chickpea Salad:
- 2-15 oz. cans chickpeas rinsed and drained
- 1 cup grape tomatoes cut in ½
- 1 small red bell pepper finely diced
- 4 small cocktail cucumbers cut into ½-inch pieces
- ½ red onion thinly sliced
- 4 oz. black olives sliced
- 8 oz. Feta cheese crumbles
- ¼ cup parsley finely chopped
- 1 lemon juice
- 3 Tbsp. olive oil good quality
Greek Seasoning:
- ½ tsp. oregano dried
- ½ tsp. basil dried
- ¼ tsp. onion powder
- ¼ tsp. thyme dried
- ¼ tsp. garlic powder
- 1 tsp. salt to taste
- ½ tsp. black pepper to taste
Instructions
- Combine Ingredients: Add all chickpea salad ingredients to a large bowl.2-15 oz. cans chickpeas, 1 cup grape tomatoes, 1 small red bell pepper, 4 small cocktail cucumbers, ½ red onion, 4 oz. black olives, 8 oz. Feta cheese crumbles, ¼ cup parsley, 3 Tbsp. olive oil, 1 lemon
- Make Greek Seasoning: Whisk together the Greek seasoning in a small bowl. Sprinkle over the salad and toss with salad tongs until everything is well combined.½ tsp. oregano, ½ tsp. basil, ¼ tsp. onion powder, ¼ tsp. thyme, ¼ tsp. garlic powder, ½ tsp. black pepper, 1 tsp. salt
- Serve immediately with additional parsley and enjoy!
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Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
