Vegetarian Recipes
Easy Mediterranean Chickpea Salad Recipe: Healthy and Quick
If you’re looking for a vibrant, nutritious, and quick-to-make dish, the Mediterranean Chickpea Salad is the perfect choice. Packed with plant-based protein, fresh vegetables, and zesty Mediterranean flavors, this recipe is as delicious as it is good for you. Whether you’re preparing a light lunch, a meal-prep option, or a side dish for dinner, this salad ticks all the boxes. It’s vegan, gluten-free, and loaded with wholesome ingredients that nourish your body while satisfying your taste buds.
Mediterranean Chickpea Salad Recipe: A Healthy, Flavorful, and Easy Meal
Mediterranean Chickpea Salad Recipe
Mediterranean Chickpea Salad is a vibrant, healthy, and refreshing dish, packed with fresh vegetables, hearty chickpeas, and a tangy lemon vinaigrette. This salad is not only delicious but also nutrient-dense, making it a perfect choice for a quick lunch, a side dish, or even a light dinner. It's a great way to enjoy the flavors of the Mediterranean diet, known for its health benefits and delicious simplicity.
Equipment
- Large mixing bowl
- Small bowl (for dressing)
- Whisk or Fork
- Cutting board
- Knife
- Can opener
- Measuring spoons
- Measuring cups
- Salad serving spoons
Ingredients
For the Salad
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1/4 red onion, finely chopped
- 1/4 cup Kalamata olives, pitted and sliced
- 1/4 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
For the Dressing
- 1/4 cup extra virgin olive oil
- 2 tbsp lemon juice (freshly squeezed)
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
Prepare the Vegetables
- Open the can of chickpeas, drain, and rinse them under cold water. Set aside to drain.
- Halve the cherry tomatoes, dice the cucumber and red bell pepper, finely chop the red onion, and slice the Kalamata olives.
- Chop the fresh parsley.
Make the Dressing
- In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, salt, and pepper until well combined.
Assemble the Salad
- In a large mixing bowl, combine the chickpeas, cherry tomatoes, cucumber, red bell pepper, red onion, and Kalamata olives.
- Pour the dressing over the salad and toss gently to coat all the ingredients evenly.
Add Finishing Touches
- Add the crumbled feta cheese and chopped parsley to the salad. Toss lightly to combine.
Serve
- Serve immediately or refrigerate for 30 minutes to allow the flavors to meld together.
Notes
Why You’ll Love This Mediterranean Chickpea Salad
- Nutritional Powerhouse: With chickpeas as the main ingredient, this salad offers a great source of protein, fiber, and essential vitamins. The fresh veggies and herbs add antioxidants and micronutrients, while the olive oil provides heart-healthy fats.
- Quick & Easy: This recipe comes together in under 15 minutes, making it ideal for busy days.
- Versatile: Enjoy it as a standalone dish, stuff it into pita bread, or pair it with grilled meats or falafel.
- Meal-Prep Friendly: The flavors only get better as it sits, so it’s perfect for preparing ahead of time.
Ingredients for Mediterranean Chickpea Salad
For this recipe, you’ll need:
Salad Ingredients:
- 1 can (15 oz) chickpeas (garbanzo beans), drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 red bell pepper, diced
- ¼ cup red onion, finely chopped
- ¼ cup Kalamata olives, sliced
- 2–3 tablespoons fresh parsley, chopped
- 2 tablespoons fresh mint, chopped (optional but recommended)
- ¼ cup crumbled feta cheese (optional, omit for vegan version)
Dressing Ingredients:
- 3 tablespoons extra virgin olive oil
- 1 tablespoon red wine vinegar
- 1 tablespoon fresh lemon juice
- 1 garlic clove, minced
- ½ teaspoon dried oregano
- Salt and black pepper to taste
Instructions to Make Mediterranean Chickpea Salad
Step 1: Prepare the Vegetables
- Rinse and chop all the vegetables (tomatoes, cucumber, bell pepper, red onion) and herbs. Add them to a large mixing bowl.
Step 2: Add the Chickpeas and Olives
- Drain and rinse the canned chickpeas. Add them to the bowl along with sliced Kalamata olives.
Step 3: Make the Dressing
- In a small bowl or jar, whisk together olive oil, red wine vinegar, lemon juice, minced garlic, oregano, salt, and pepper until well combined.
Step 4: Toss the Salad
- Pour the dressing over the salad ingredients. Toss everything together until the vegetables and chickpeas are well coated.
Step 5: Serve or Store
- Top with crumbled feta cheese (if using) and sprinkle with more fresh herbs. Serve immediately, or refrigerate for 1–2 hours to allow the flavors to meld.
Nutritional Information (Per Serving, Approx.)
- Calories: 200
- Protein: 6g
- Carbohydrates: 20g
- Fiber: 5g
- Fat: 10g
- Sodium: 300mg
Note: Nutrition values will vary depending on exact ingredients and portion sizes.
I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.