Mediterranean Chickpea Salad

This Mediterranean Chickpea Salad is ready in just 15 minutes and makes the perfect fresh and filling salad that can be enjoyed for lunch, as an appetizer or as a side.

Y’all have been loving my Mediterranean Quinoa Salad recipe so I wanted to create a similar salad but using chickpeas as the main ingredient. This salad also features a different dressing and uses fresh cherry tomatoes which gives the salad great flavour!

This salad is made with crumbled feta cheese, but can be easily made dairy-free or vegan-friendly by simply leaving out the feta, or replacing it with a dairy-free “cheese.”

Chickpea nutritional benefits

Chickpeas are packed with all sorts of amazing nutrients. They’re filling, packed full of fibre and perfect to use in salads when you want something that will keep you full. Here’s some of more amazing benefits of chickpeas

• Chickpeas can help control your appetite. Since they’re full of protein and fibre (2 oz serving has 6 grams of protein and 4 grams of fibre) they help you feel fuller, longer.
• Chickpeas can help with your digestion. This is partially because of all the fibre in them.
• They’re a great source of plant-based protein. Chickpeas are a staple in vegetable and vegan cuisine for a source of plant-based protein, and one of my personal favourites.

Using canned vs dried chickpeas

This recipe calls for canned chickpeas, but you can use dried chickpeas if you prefer. If using dried chickpeas, cook the chickpeas according to the package directions then proceed with the recipe. I generally like the taste of dried chickpeas best, because they tend to have less of a “tinny” taste from being in a can.

But for this recipe since we’re keeping it quick and simple, (and ready in just 15 minutes) we’re using canned chickpeas.

How to make this recipe

Who doesn’t love a super simple salad recipe? (I know I do!) This recipe has 2 steps:

1. Chop the veggies & ingredients and add them to a salad bowl
2. Make the dressing and toss with the salad

What to serve with this chickpea salad

This Mediterranean Chickpea Salad can be enjoyed on its own, or it can be served as a side or appetizer. If you’d like to serve this as a side, I’d recommend enjoying it with some sweet potato falafel, Muhammara and pita chips or add some lentil kofta on top.

Tips for making this recipe perfect

• I recommend using organic and unsalted chickpeas in this recipe. I find organic canned chickpeas tend to have a less “tinny” flavour.
• Always rinse your chickpeas before using them. This will help remove the coating on the chickpeas that is associated with gas and will help make the chickpeas easier to digest
• Add more or less of whatever ingredients you like. There are no hard “rules” for this salad, so if you love cherry tomatoes, feel free to add more! If you’re not a huge fan of olives, go ahead and add less.

Storage tips

Store leftovers of this salad in a container for up to 3 days (if it’s already dressed.)

Making this salad ahead of time? Don’t dress it until you’re ready to serve! This salad will last much longer in the fridge undressed. So if you want to meal prep this salad, keep the dressing separately and dress the salad only when you want to enjoy it. This way the salad will stay much fresher!

More salad recipes to try

• Israeli Couscous Salad
• The Best Farro Salad
• Southwest Quinoa Salad

If you tried this Meditteranean Quinoa Salad or any other recipe on the blog let me know how you liked it by leaving a comment/rating below! Be sure to follow along on Pinterest, Instagram and Facebook for even more deliciousness!

Mediterranean Chickpea Salad

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 5 from 7 reviews

• Author: Jessica Hoffman
• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Total Time: 15 minutes
• Yield: 6 servings 1x
• Category: Side
• Method: Mix
• Cuisine: Mediterranean
• Diet: Vegetarian

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Description

This Mediterranean Chickpea Salad is ready in just 15 minutes and makes the perfect fresh and filling salad that can be enjoyed for lunch, as an appetizer or as a side.

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Ingredients

Units USM Scale 1x2x3x

Salad

• 15oz can of chickpeas, drained and rinsed
• 1 cup cherry tomatoes, cut in halves
• 1 bell pepper, chopped
• 1/4 cup chopped red onion
• 1 cup cucumber, chopped
• 1/3 cup kalamata olives, cut in halves
• 1/4 cup crumbled feta cheese
• 1/2 cup fresh herbs of choice (basil, parsley, cilantro…)

Dressing

• 1/3 cup olive oil
• 2 tbsp white wine vinegar
• 1 tbsp lemon juice
• 1 garlic clove, minced
• 1 tsp dried oregano
• salt & pepper to taste

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Instructions

1. Add all the salad ingredients to a large mixing bowl.
2. Mix the dressing ingredients together in a small bowl, or a magic bullet. (*I personally like to blend the dressing) 
3. Pour the dressing onto the salad, toss and serve.

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Notes

To meal prep, portion this salad into mason jars or small containers. Leave the dressing on the side if prepping it ahead of time.

Store in the fridge in an air-tight container for 3 days if dressed, or 5 days if the dressing is on the side. 

I recommend using organic and unsalted chickpeas in this recipe. I find organic canned chickpeas tend to have a less “tinny” flavour.

Always rinse your chickpeas before using them. This will help remove the coating on the chickpeas that is associated with gas and will help make the chickpeas easier to digest

Add more or less of whatever ingredients you like. There are no hard “rules” for this salad, so if you love cherry tomatoes, feel free to add more! If you’re not a huge fan of olives, go ahead and add less.

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Nutrition

• Serving Size: 1/6th of recipe
• Calories: 230
• Sugar: 2g
• Fat: 3g
• Carbohydrates: 22g
• Fiber: 4.5g
• Protein: 5.5g