Mediterranean Chickpea Salad with Lemon-Herb Dressing

This Mediterranean Chickpea Salad with Lemon-Herb Dressing is a vibrant, refreshing dish that captures the essence of the Mediterranean coast in every bite.

Required time

Total Time: 20 minutes

Prep Time: 20 minutes

Cook Time: None

Serves: 4–6

Ingredients

For the Salad:

1 can (15 oz) chickpeas, drained and rinsed

1½ cups cherry tomatoes, halved

1 cucumber, diced

½ red onion, finely chopped

½ cup chopped fresh parsley

¼ cup chopped fresh mint (optional)

½ cup crumbled feta cheese

¼ cup kalamata olives, sliced

For the Lemon-Herb Dressing:

¼ cup extra virgin olive oil

Juice of 1 large lemon (about 3 tbsp)

1 garlic clove, minced

1 tsp Dijon mustard

½ tsp dried oregano

Salt and pepper, to taste

Instructions

Step 1: Make the Dressing (5 minutes)

1. In a small bowl or jar, whisk together olive oil, lemon juice, garlic, mustard, oregano, salt, and pepper until emulsified.

Step 2: Assemble the Salad (10–15 minutes)

1. In a large bowl, combine chickpeas, tomatoes, cucumber, red onion, parsley, mint, olives, and feta.

2. Pour dressing over salad and toss gently until well mixed.

3. Let it sit 5–10 minutes to allow flavors to develop.

Notes and Tips

Chill for 30 minutes for deeper flavor.
Add cooked quinoa or orzo to turn this into a grain salad.
Skip the feta for a vegan version.

Nutritional Highlights:

High in fiber from chickpeas and vegetables
Good plant-based protein source
Rich in healthy fats from olive oil
Contains calcium and probiotics from feta
Naturally gluten-free and vegetarian

Frequently asked questions FAQs

Q: How long does this salad last?

A: Up to 3 days in the fridge. Best eaten fresh, as tomatoes and cucumbers soften over time.

Q: Can I make the dressing in advance?

A: Yes! It keeps for 1 week refrigerated in a sealed jar.

Q: What proteins can I add?

A: Grilled chicken, shrimp, or canned tuna work beautifully.

Nutritional Information

Calories: 310 kcal

Protein: 10g

Fat: 20g

Carbohydrates: 22g

Fiber: 6g

Sugars: 5g

Cholesterol: 15mg

Sodium: 450–550mg (depending on feta and olives)

Potassium: ~600mg