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Mediterranean Chickpea Salad

Updated: Jan 12, 2022

I am all about Mediterranean flavors during the summer. Give me all the fresh herbs, cold crunchy salads, tangy feta, and chickpea everything! One of my favorite lettuce-less salads this time of year is this Mediterranean Chickpea Salad. With fresh dill, juicy summer tomatoes, crunchy cucumbers and onions, hearty chickpeas, savory feta, and a simple balsamic vinaigrette, this healthy chickpea salad is a great side dish or plant-based protein option for nearly any meal.

Quick and Easy Summer Chickpea Salad

Chickpeas, also known as garbanzo beans, are one of my favorite legumes because they are so versatile! They are hearty with a slightly nutty flavor and they are a good source of plant-based protein, fiber, energizing carbohydrates, folate, and iron. Chickpeas are a great addition to grain salads and homemade hummus, but they are the star in this Mediterranean Chickpea Salad!


This recipe is super easy to make, comes together in no time, and is perfect for spring and summer grill outs! The dressing for this chickpea salad is a simple combination of olive oil, balsamic vinegar, lemon juice, dijon mustard, and a touch of salt and pepper. With the quintessential vegetables of summer (tomatoes and cucumbers), this lettuce-less salad has a great crunch, flavor, and tastes even better with time.


Summer salads you will love:

Serving Suggestions

With protein from both the chickpeas and feta cheese; healthy fats from olive oil, energizing carbohydrates from the chickpeas, and fiber and antioxidants from the fresh vegetables, this Mediterranean Chickpea Salad is a full, balanced meal in and of itself, but it is also wonderful as a side dish.


If you're planning to serve this healthy chickpea salad dish as a side, I have a few serving suggestions that work well together!

  • Use is as the protein and dressing for your favorite Greek salad and serve with crackers or pita chips

  • Serve it as the main dish along with whole wheat pita wedges and grilled or roasted vegetables

  • Make a Mediterranean style bowl with Mediterranean Chickpea Salad, rice or Israeli couscous, hummus, and yogurt dip!

  • Serve this dish family style with a variety of Mediterranean dishes like this Mediterranean Couscous Salad, baked salmon, hummus, caprese salad, Greek meatballs, and taziki dip for a true Mediterranean Diet inspired meal

What's in This Recipe?

  • Chickpeas – contains plant-based protein, fiber, iron, folate, and resistant starch

  • Red onion – contains calcium and protein; provides flavor

  • Cucumbers – contains fiber, vitamins C and K, magnesium, manganese, potassium, antioxidants, and water

  • Cherry tomatoes – contains fiber, water, and vitamins C and A; rich in the antioxidant lycopene

  • Extra virgin olive oil rich in unsaturated fatty acids, linked with lower LDL cholesterol, total cholesterol, and triglyceride levels and higher HDL cholesterol levels

  • Balsamic vinegar – comes from grapes, enhances flavor

  • Lemon juice – contains vitamin C

  • Dijon mustard – adds flavor

  • Seasonings – salt and pepper

  • Fresh herbs – dill or parsley

  • Feta cheese* – traditionally fermented and made with goat's milk or sheep's milk; contains protein, calcium, and fat

Notes: This recipe is naturally gluten free and vegetarian. Omit the feta cheese to make this recipe both dairy free* and vegan*.

Mediterranean Chickpea Salad

Prep time: 10 minutes

Bake time: 0 minutes

Total time: 10 minutes

Servings: 4


Ingredients:

  • 1 can (13.5-14 oz) chickpeas, drained and rinsed

  • 3 tbsp. diced red onion

  • 1 cup chopped cucumber

  • 1 cup cherry tomatoes, halved

  • 2 tbsp. extra virgin olive oil

  • 2 tbsp. balsamic vinegar

  • 2 tbsp. fresh lemon juice

  • 1 tsp. dijon mustard

  • 1/2 tsp. salt

  • 1/4 tsp black pepper

  • 2 tbsp fresh dill or parsley, roughly chopped

  • 1/4 cup crumbled feta*

Directions:

  1. Add the drained and rinsed chickpeas, onion, and cucumber to a medium sized bowl.

  2. In a small bowl, make the dressing by combining olive oil, balsamic, Dijon mustard, lemon juice, salt, and pepper.

  3. Add dressing to chickpea mixture. Stir until ingredients are well coated in dressing.

  4. Add the tomato halves and fresh herbs, and give it one more stir.

  5. Serve immediately or store in the fridge up until 30 minutes before serving. Store any leftovers in the firmed for up to 5 days.

 

Follow me on Facebook, Instagram, and Pinterest. When you make this Mediterranean Chickpea Salad or any Hope For Balance recipe, tag me at @hope.for.balance and use the hashtag #hopeforbalance for a chance to be featured in my Facebook or IG stories. I LOVE seeing your creations!

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