Mediterranean Chickpea Salad with Feta
This Mediterranean chickpea salad is a vibrant, healthy vegetarian dish loaded with fresh vegetables, creamy feta, and a zesty lemon-herb dressing. It’s perfect as a light lunch, side dish, or make-ahead meal for busy days — full of fiber, protein, and antioxidants.
⏳Time
Prep time: 15 minutes
Cook time: 0 minutes
Total time: 15 minutes
Ingredients
For the Salad
2 cans (15 oz each) chickpeas, drained and rinsed (or 3 cups cooked)
1 cucumber, diced
1 red bell pepper, diced
1 small red onion, finely chopped
1 cup cherry tomatoes, halved
1/2 cup kalamata olives, pitted and sliced
1/2 cup crumbled feta cheese
1/4 cup fresh parsley, chopped
2 tbsp fresh mint, chopped (optional but refreshing)
For the Lemon-Herb Dressing
3 tbsp extra virgin olive oil
2 tbsp fresh lemon juice (about 1 lemon)
1 tsp red wine vinegar
1 tsp honey or maple syrup (optional for balance)
1 clove garlic, minced
1/2 tsp dried oregano
Salt and black pepper, to taste
Instructions
1. Prepare the salad base:
In a large bowl, combine chickpeas, cucumber, bell pepper, red onion, cherry tomatoes, olives, and fresh herbs.
2. Make the dressing:
In a small bowl or jar, whisk together olive oil, lemon juice, red wine vinegar, honey, garlic, oregano, salt, and pepper until emulsified.
3. Toss the salad:
Pour the dressing over the chickpea mixture and toss gently until everything is evenly coated.
4. Add the feta:
Gently fold in crumbled feta cheese just before serving to keep it intact and creamy.
5. Serve:
Enjoy immediately, or chill for 30 minutes for the flavors to meld beautifully.
Notes & Tips
Make-ahead: This salad keeps well for up to 3 days in the fridge. Add feta right before serving.
Add grains: For a heartier version, mix in 1 cup cooked quinoa, couscous, or bulgur.
Vegan option: Skip the feta or replace with vegan feta cheese.
Extra crunch: Add roasted chickpeas or chopped nuts (like pistachios or almonds).
frequently asked questions FAQs
Q: Can I use canned chickpeas directly?
Yes! Just rinse them thoroughly under cold water to remove excess sodium and starch.
Q: Can I use other dressings?
Absolutely — try balsamic vinaigrette, tahini-lemon dressing, or a yogurt-herb version for creaminess.
Q: Is it gluten-free?
Yes, this salad is naturally gluten-free (as long as the feta and vinegar are certified GF).
Nutrition information
Calories: 310
Protein: 11g
Fat: 18g
Carbohydrates: 28g
Fiber: 8g
Sugar: 4g
Sodium: 420mg