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A quick and refreshing Mediterranean Chickpea Salad featuring canned chickpeas, fresh cucumbers, bell peppers, cherry tomatoes, olives, crumbled feta, and parsley tossed in a zesty homemade vinaigrette. Perfect as a nutritious main dish or side.

  • Total Time: 10 minutes
  • Yield: 4-6 servings 1x

Ingredients

Scale
  • 2 (15 oz) cans low-sodium chickpeas, rinsed and drained
  • 1 medium cucumber, chopped
  • 1 cup chopped bell peppers (any color)
  • 1/2 cup chopped red onion
  • 1 cup halved sweet cherry tomatoes
  • 1/2 cup sliced briny olives (such as Kalamata)
  • 1/2 cup crumbled feta cheese
  • 1/4 cup fresh parsley, chopped
  • 1/4 cup extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon dried oregano
  • 1/2 teaspoon garlic powder
  • Salt, to taste
  • Black pepper, to taste

Instructions

  1. Gather all ingredients and equipment: large bowl, cutting board, knife, and mason jar with lid.
  2. Drain the canned chickpeas and rinse them thoroughly under cold water; set aside.
  3. Chop the cucumber, bell peppers, and red onion into bite-sized pieces; halve the cherry tomatoes; roughly chop the parsley.
  4. Slice the olives if whole and crumble the feta cheese.
  5. In a large bowl, combine the rinsed chickpeas, chopped vegetables, olives, parsley, and crumbled feta.
  6. In a mason jar or small container with lid, combine extra virgin olive oil, red wine vinegar, dried oregano, garlic powder, salt, and black pepper. Secure lid and shake well to emulsify the dressing.
  7. Pour the dressing over the salad ingredients in the bowl.
  8. Toss the salad thoroughly to coat all ingredients evenly with the dressing.
  9. Serve immediately or refrigerate undressed and store dressing separately until ready to serve.

Notes

Use canned low-sodium chickpeas for convenience and better control of saltiness., Chop veggies to similar sizes for ease in tossing and eating., Make-ahead tip: keep salad and dressing separate, store both in airtight containers in the fridge. Dress just before serving., Leftover salad (dressed) keeps for 1-2 days refrigerated; undressed salad lasts up to 3 days refrigerated., Dressing keeps well in the fridge for up to 7 days; shake before use., For a vegan version, omit feta or use a vegan cheese alternative., Mix-ins: add grilled chicken, canned tuna for protein boost; swap or add veggies like carrots, celery, artichoke hearts, sundried tomatoes, or banana peppers for varied flavors., Avoid freezing the salad as fresh veggies and feta lose texture when frozen.

  • Author: Laura
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Category: Salad
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: about 1 cup
  • Calories: Approximately 250 kcal per serving
  • Fat: About 12 grams per serving
  • Carbohydrates: About 25 grams per serving
  • Protein: About 10 grams per serving