Introduction:
This vibrant Mediterranean Chickpea Salad combines protein-rich chickpeas with fresh vegetables, tangy feta cheese, and briny Kalamata olives for a nutritious and satisfying dish. Perfect as a light lunch, side dish, or potluck contribution, this no-cook recipe comes together in minutes and delivers authentic Mediterranean flavors in every bite. The simple olive oil and red wine vinegar dressing enhances the natural ingredients while keeping this dish light and refreshing.
Ingredients:
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions:
- In a large mixing bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, Kalamata olives, feta cheese, and fresh parsley.
- In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper until well combined.
- Pour the dressing over the salad and toss gently to combine, ensuring all ingredients are well coated.
- Let the salad sit for at least 15 minutes to allow the flavors to meld together.
- Serve chilled or at room temperature, garnished with additional parsley if desired.
Variation
- Greek-Style: Add 1/4 cup thinly sliced roasted red peppers and substitute lemon juice for the red wine vinegar.
- Italian-Inspired: Mix in 1/2 cup cooked orzo pasta and 2 tablespoons fresh basil instead of parsley.
- Moroccan Twist: Add 1/4 cup golden raisins, 2 tablespoons chopped mint, and 1/2 teaspoon ground cumin to the dressing.
Cooking Notes
- For the best texture, drain and rinse the chickpeas thoroughly to remove excess starch and sodium.
- If time allows, soak the red onion in cold water for 10 minutes before adding to the salad to reduce its sharpness.
- The salad flavors develop and improve if allowed to marinate in the refrigerator for 1-2 hours before serving.
Serving Suggestions
- Serve in lettuce cups or on a bed of mixed greens for an elegant presentation.
- Pair with warm pita bread or crusty whole grain bread for a complete meal.
- Serve alongside grilled vegetables or as part of a Mediterranean mezze platter with hummus and tzatziki.
Tips
- For creamier chickpeas, slightly mash about 1/4 of them with a fork before mixing with other ingredients.
- Use high-quality extra virgin olive oil for the best flavor profile.
- If making ahead, reserve the feta cheese and add just before serving to maintain its texture and appearance.
Prep Time:
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 25 minutes (including 15 minutes resting time)
Nutritional Information (Per serving)
- Calories: 220 kcal
- Protein: 7g
- Sodium: 410mg
Frequently Asked Questions
- Can I make this Mediterranean Chickpea Salad ahead of time? Yes! You can prepare this salad up to 3 days in advance. For best results, store the dressing separately and add it just before serving.
- How can I make this recipe vegan? Simply omit the feta cheese or replace it with a dairy-free alternative. The salad is still delicious and nutritious without it.
- Can I use dried chickpeas instead of canned? Absolutely! Cook 3/4 cup dried chickpeas according to package directions until tender. This yields approximately the same amount as one 15-oz can.
- How long will this salad keep in the refrigerator? When stored in an airtight container, this salad will keep well for up to 3 days in the refrigerator.
Conclusion
This Mediterranean Chickpea Salad offers a perfect balance of nutrition, flavor, and convenience. Packed with plant-based protein, fiber, and essential nutrients, it’s an ideal option for health-conscious meals that don’t compromise on taste. The vibrant combination of fresh vegetables, tangy feta, and aromatic herbs creates a versatile dish that works beautifully as a light lunch, side dish, or potluck contribution. With minimal prep time and no cooking required, this recipe is sure to become a staple in your meal rotation, bringing the sunny flavors of the Mediterranean to your table any day of the week.
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Mediterranean Chickpea Salad with Feta and Olives
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
This vibrant Mediterranean Chickpea Salad combines protein-rich chickpeas with fresh vegetables, tangy feta cheese, and briny Kalamata olives for a nutritious and satisfying dish. Perfect as a light lunch, side dish, or potluck contribution, this no-cook recipe comes together in minutes and delivers authentic Mediterranean flavors in every bite. The simple olive oil and red wine vinegar dressing enhances the natural ingredients while keeping this dish light and refreshing.
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/2 cup Kalamata olives, pitted and sliced
- 1/2 cup feta cheese, crumbled
- 1/4 cup fresh parsley, chopped
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions
- In a large mixing bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, Kalamata olives, feta cheese, and fresh parsley.
- In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, salt, and pepper until well combined.
- Pour the dressing over the salad and toss gently to combine, ensuring all ingredients are well coated.
- Let the salad sit for at least 15 minutes to allow the flavors to meld together.
- Serve chilled or at room temperature, garnished with additional parsley if desired.
Notes
- For meal prep, prepare the salad without the dressing and store separately. Add dressing just before serving.
- Add a squeeze of fresh lemon juice for extra brightness.
- This salad keeps well in the refrigerator for up to 3 days.
- For added protein, mix in some quinoa or serve with grilled chicken.
- To make this recipe vegan, simply omit the feta cheese or substitute with a plant-based alternative.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 220 kcal
- Sugar: 3g
- Sodium: 410mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 5g
- Protein: 7g
- Cholesterol: 15mg
Keywords: chickpea salad, Mediterranean salad, feta salad, healthy lunch, no-cook meal, protein salad, vegetarian salad, summer salad, Greek-inspired salad