Mediterranean Chickpea Salad Recipe

I’m sharing my Mediterranean Garbanzo Salad, a protein-packed mix of chickpeas, cucumbers, tomatoes, red onion, and feta with a lemon dressing that makes it ideal for make-ahead meal prep, summer BBQs, or a hearty vegetarian lunch.

I love how this Mediterranean Chickpea Salad surprises you at first bite. The chickpeas give it such satisfying heft, and a crumble of feta cheese adds that salty, creamy kick that keeps me coming back.

It’s bright, a little tangy, and somehow both refreshing and filling, I keep telling friends this is my Healthy Feta Salad that started out as a casual riff on a Mediterranean Garbanzo Salad. I usually make extra to grab for quick lunches, or bring it to a BBQ when I want something light but not boring.

You might wanna try it the next sunny day.

Ingredients

Ingredient Quantities

• 2 (15 oz) cans chickpeas drained and rinsed
• 1 medium English cucumber diced
• 1 pint (about 2 cups) cherry tomatoes halved
• 1/2 small red onion thinly sliced
• 4 oz (about 1 cup) crumbled feta cheese
• 1/3 cup pitted Kalamata olives halved
• 1/4 cup chopped fresh parsley
• 2 tbsp chopped fresh mint optional
• 3 tbsp extra virgin olive oil
• 2 tbsp fresh lemon juice about 1 lemon
• 1 tbsp red wine vinegar
• 1 small garlic clove minced
• 1/2 tsp dried oregano
• 1/2 tsp sea salt or to taste
• 1/4 tsp freshly ground black pepper

How to Make this

1. Drain and rinse the chickpeas really well, pat them dry with paper towels so the dressing sticks better, then put them in a large salad bowl.

2. Dice the cucumber into bite sized pieces, halve the cherry tomatoes, thinly slice the red onion and if the onion is too sharp soak it in cold water for 5 minutes then drain.

3. Add the cucumber, tomatoes, red onion, halved Kalamata olives, chopped parsley and the optional chopped mint to the bowl with the chickpeas.

4. Crumble about 3/4 of the feta into the bowl now, reserve the rest to scatter on top when serving.

5. In a small jar or bowl whisk together the extra virgin olive oil, fresh lemon juice, red wine vinegar, minced garlic, dried oregano, salt and black pepper until emulsified, taste and adjust salt or lemon if needed.

6. Pour the dressing over the salad and gently toss everything together so the feta and herbs get well distributed, but dont crush the tomatoes.

7. Let the salad sit at room temperature for 15 to 30 minutes so the flavors meld, or chill for up to an hour if you prefer it cold.

8. Before serving give it one more taste and tweak with a little more lemon, salt or pepper if it needs it, then sprinkle the reserved feta and a bit more parsley on top.

9. Store leftovers covered in the fridge for up to 3 days, keep extra dressing separate if you want the salad less soggy for meal prep.

Equipment Needed

1. Can opener, for the chickpea cans
2. Colander or fine mesh sieve, to drain and rinse the chickpeas
3. Paper towels, to pat the chickpeas dry so the dressing sticks better
4. Large salad bowl, where everything gets mixed and served
5. Cutting board and chef knife, for dicing cucumber, halving tomatoes and slicing onion
6. Small jar with lid or a small mixing bowl plus a whisk or fork, to whisk or shake the dressing
7. Measuring spoons and a tablespoon or small measuring cup, for oil, lemon juice, vinegar and seasonings
8. Salad servers or tongs, to gently toss without crushing the tomatoes

FAQ

Mediterranean Chickpea Salad Recipe Substitutions and Variations

• Chickpeas: swap for 2 cans cannellini or great northern beans drained and rinsed or about 2 cups cooked green lentils. Beans give the same creamy bulk but are milder, you might wanna add a pinch more salt.
• English cucumber: use 1 large bell pepper diced or 1 medium zucchini chopped. Bell pepper brings color and crunch, zucchini is milder but squeeze out extra moisture so the salad wont get soggy.
• Feta cheese: try crumbled goat cheese or ricotta salata or 6 oz firm tofu marinated for a vegan option. Goat cheese is tangier, ricotta salata is saltier, tofu needs more seasoning.
• Kalamata olives: substitute chopped green olives or about 2 tbsp capers for a briny pop. Capers are punchier so cut back on added salt after you taste.

Pro Tips

– Dry the chickpeas really well, pat them until almost no moisture remains. If you want crunch, roast them on a sheet for 10–15 minutes at 400°F until the edges brown, then cool before tossing in the salad. They hold up better and wont make everything soggy.

– If your red onion bites too hard, soak the slices in cold water for 5–10 minutes, or splash a little lemon juice or vinegar on them to quick-pickle. It mellows the bite and adds a nice brightness. Don’t forget to taste the onion after, sometimes you still need a touch more acid.

– Make the dressing ahead and shake it in a jar so it emulsifies well, then taste it and adjust salt or lemon. Keep extra dressing on the side if you’re packing the salad for later, that way it stays fresher and less watery.

– Let the salad sit for 15 to 30 minutes at room temp before serving so flavors mingle, but if you’re serving later, refrigerate and add a final squeeze of lemon and a crumble of fresh feta right before eating. Fresh herbs taste way better added just before serving, so save a little for the top.