Mediterranean Chickpea Salad with Lemon Vinaigrette
This Mediterranean Chickpea Salad is a vibrant, protein-rich salad made with chickpeas, crisp cucumbers, juicy cherry tomatoes, red onions, olives, and fresh herbs. Tossed in a tangy lemon vinaigrette, it’s light, refreshing, and bursting with flavor. Great on its own or served with grilled veggies, falafel, or pita bread.
Time Required:
Prep Time: 15 minutes
Cook Time: None
Total Time: 15 minutes
Servings: 4
Ingredients:
For the Salad:
1 (15 oz / 425g) can chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cup cucumber, diced
1/4 cup red onion, finely sliced
1/4 cup Kalamata olives, halved
1/4 cup fresh parsley, chopped
2 tbsp fresh mint, chopped (optional but adds a lovely touch)
1/3 cup feta cheese, crumbled (optional for non-vegan version)
For the Lemon Vinaigrette:
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice
1 tsp lemon zest
1 tsp Dijon mustard
1 clove garlic, finely minced or grated
1/2 tsp dried oregano
Salt and black pepper, to taste
Instructions:
Make the vinaigrette:
In a small bowl or jar, whisk together the olive oil, lemon juice, lemon zest, Dijon mustard, garlic, and oregano. Season with salt and pepper to taste.
Combine the salad ingredients:
In a large mixing bowl, add the chickpeas, cherry tomatoes, cucumber, red onion, olives, parsley, and mint (if using). If adding feta, include it now or sprinkle on top when serving.
Dress and toss:
Pour the vinaigrette over the salad and toss well to coat all the ingredients evenly.
Let it marinate (optional):
For best flavor, let the salad sit for 10–15 minutes before serving, or refrigerate for up to 2 days.
Serve:
Enjoy chilled or at room temperature. Serve alone or with pita, hummus, or grilled veggies.
Notes & Tips:
Make it a meal: Add quinoa, avocado, or grilled tofu for a heartier version.
Vegan? Skip the feta or use plant-based feta-style cheese.
No fresh herbs? Substitute with 1 tsp each of dried parsley and mint.
Meal prep tip: Store the dressing separately and mix before eating for freshness.
Frequently Asked Questions
Q: How long does this salad last in the fridge?
Up to 3–4 days in an airtight container. The flavors get better over time!
Q: Can I use dried chickpeas?
Yes—just soak and cook them in advance. You’ll need about 1.5 cups cooked chickpeas.
Q: Can I use a different dressing?
Absolutely. A red wine vinaigrette or tahini dressing also works beautifully.
Nutritional Information
Calories ~280 kcal
Protein 9g
Carbohydrates 24g
Fiber 6g
Fat 17g
Sugars 4g
Sodium 390mg