This Mediterranean Chickpea & Feta Salad is packed with all the glorious ripe veggies of summer… crisp bell peppers, cucumbers, red tomatoes, and red onion. It’s all combined with some Kalamata olives, feta cheese, and chickpeas in a lemon vinaigrette. This infamous salad can be served cold, at room temperature, or alone for a quick vegetarian lunch. Try it as a side dish with your favorite burgers!
Mediterranean Chickpea & Feta Salad: A Summer Fav
This Mediterranean Chickpea Salad is one of the reasons I love summer as much as I do. This is truly a rainbow in a bowl. Everything about it just screams SUMMER and I look forward to switching from heavy, filling meals to lighter, crisper ones!
With all the mayo slathered salads that are finding their way around picnics and pools over the summer, why not treat your guests with a delicious and refreshing salad that’s actually GOOD for them?
You’ll be contributing to them eating a healthy dish and they’ll love you for bringing such a yummy dish!
A LITTLE KNOWN FACT
Did you know that chickpeas (garbanzo beans) are considered the most widely-eaten legume in the world? It’s really no wonder why research regards these plant based legumes as a superfood.
One of the greatest benefits of eating legumes is the amount of magnesium in them. Studies show as a society, especially as women, we are deficient in this very important mineral and just one cup of this delicious Mediterranean salad has an IMPRESSIVE 120 mg. I can’t think of too many other dishes that offer this kind of nutrient goodness.
Ingredients Needed To Make a Mediterranean Chickpea Salad:
Do you want to see just how easy it is to make this salad? Here’s what you need:
- Canned Chickpeas (or garbanzo beans) – Please try and find no salt if possible.
- Seedless English Cucumber
- Bell Pepper
- Red Onion
- Kalamata olives
- Feta Crumbles
- Cherry Tomatoes
Combine all the ingredients listed above in a bowl. One thing you want to try and do is make even-sized cuts. In other words, you don’t want a huge chunk of a bell pepper next to a tiny chickpea. Size matters! 😉
The dressing is just as easy to make. One of the easiest ways I have found to make vinaigrettes is to combine all the ingredients into a mason jar and shake … shake … shake.
Again, the ingredients are staple pantry items, so you’ll most likely already have them on hand:
- Olive Oil
- White Wine Vinegar
- Lemon Juice
- Parsley
- Salt and Pepper
- Fresh herbs (whatever you have on hand – basil, parsley)
So to sum this all up… our Mediterranean Chickpea & Feta salad has the hydrating properties of the cucumbers, the Oleic acid from the Kalamata olives (which is a great anti-inflammatory), the Vitamin C from the red peppers, the magnesium from the chickpeas, and red onions contain a higher amount of antioxidant compounds than white or yellow onions.
So there you have it folks, one kick-ass salad that is healthy and beyond delicious! This salad is so surprisingly good. It amazes everyone who tries it. It is also very sturdy, meaning it can last for several days in the fridge, again adding to its list of reasons to make it.
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MEDITERRANEAN CHICKPEA AND FETA SALAD
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Mediterranean Chickpea and Feta Salad
Description
Not only does this Mediterranean Chickpea salad scream summer with it’s vibrant and crisp ingredients, it can be served as a Vegetarian lunch or a side dish, cold or room temperature. It’s a potluck winner!
Ingredients
- 2 (15-oz.) Can NO SALT Chickpeas (or garbanzo beans), drained and rinsed
- 1 Organic Seedless English Cucumber, chopped
- 1 Organic Bell Pepper, chopped (I used red)
- ¼ Organic Red Onion, thinly sliced (placing the onion is ice cold water for a few min will take out the bitterness)
- ½ Cup Kalamata olives, sliced
- ½ Cup Feta Cheese
- 1 Cup Organic Cherry Tomatoes, cut in half
- ½ teaspoon Sea Salt
- Freshly ground black pepper
FOR THE VINAIGRETTE:
- ½ Cup Extra-virgin Olive Oil
- ¼ Cup White Wine Vinegar
- 1 Tbsp. Organic Lemon Juice
- 1 Tbsp. Organic Parsley, chopped
- ½ tsp. Sea Salt
- Freshly ground black pepper
Instructions
- Combine all the ingredients for the salad in a large bowl
- Add the ingredients for the dressing into a mason jar with a lid and shake vigorously or whisk until combined in a small bowl
- Pour the dressing over the salad and toss to combine. Refrigerate up to 3 days.
WHAT TO SERVE WITH THIS:
BEST GRILLED CHICKEN EVER!
JUICEST BURGERS
BETTER THAN BEEF TURKEY BURGERS
Made this and it’s a definate keeper!
Yum! . I eat very plainly (some people say my eating is “boring” however I put some of this salad on top of my spinach & salmon and it BURST with FLAVOR & also ENJOYMENT! Thanks Toni for bringing it to our potluck
Very delicious! Will be a great thing to take to work as a healthy but tasty meal option.
Made this. Very hearty and healthy salad. Will definitely make again.
I make something like this every week and put it in a big bowl in the fridge. We eat it as is, as a salad topper, and even in a pita as a sandwich
Very good and easy. Great dressing.
thank you for trying it
Healthy with protein and not feeling bloated or stuffed, just nutritionally satisfied. Have also added tuna in chunks on top
This is one of my favorite things I’ve found on Pinterest! So good! I keep forgetting to take a picture!
I use RED WINE VINEGAR which is what we Greeks use
I really liked it and it’s so healthy. I think I will add avocado next time.
really enjoyed this salad for those hot summer nights
Made it today…used red wine vinegar and Vidalia onion..added oregano and garlic powder..ommited parsley and lemon juice…it was a hit!
Just came across this recipe, looks fabulous!!
I added some avocado to mine. Delicious!
I make this EVERY week to meal prep my lunch for work! I also make quinoa and top with this salad and hummus. I love how healthy it is but it is also so delicious! added two juiced lemons and it was a game changer for the flavor. Thanks for sharing!
Hi Rachel – I’m so glad you like this salad so much, it’s one of my favorites as well. It’s so versatile and quinoa is also one of my favorites! I’m going to try adding it to this salad. thanks!
Love it! ❤️ Going to make this more often. l added a small amount of honey, 1 teaspoon.
Excellent, I have made it serval times
Great flavor, and color!
I always buy the whole Broccoli so that I can save and peel the stalks to chop up and put in most salads that I make. It is so good! So i did add the broccoli and an avacado to this wonderful salad, plus I added some oregano along with a whole squeezed lemon, drizzeled in the Olive Oil while whisking. Man, what a great salad!! Thanks for the recipe!
How many servings is this? Thanks!
We loved it. My husband is Lebanese decent 100%. Right away he said that it needs more lemon juice. More lemon kicked it up a huge notch. I chopped the rest of the parsley and threw it all in the salad. That was delicious too!
that’s funny you said that Linda b/c I just started an email series (if you sign up to receive our newsletter) that talks about making a recipe your own and adding lemon is one of the topics! I totally agree with your husband – MORE LEMON!
This is absolutely delicious and pretty too! I will definitely be making. This again and again. Thank you for sharing!
This recipe is so good! I’ve been making it once a week for the last month. Definitely one I’d like to keep and make on a regular basis. The ingredients all work so well together and I love having leftovers of it for lunch.
This was so tasty! Perfect dressing, and nice combination of flavors with crisp and tart vs the smooth chick peas. Very good! I did cut the salt with the salty feta, figuring I could always add more later, but didn’t need it.
Excellent dish! Dressing perfect. Eliminated the salt in the salad but used it in the dressing. Thank you for sharing!
Thank you Peggy !!
I didn’t have a red onion, so I chopped up a few scallions. didn’t have parsley either. Added couscous. The dressing made it very wet(but I served it right away maybe it would have absorbed into the couscous if I left it for a few hours), so I drained a bit out and it was fine. It was very good and people asked for the recipe. Next time I would decrease or skip the salt, as the olives and feta made it salty enough.
This type of dressing makes a great marinade for chicken.
Made it for the first time today and it is very good! Thanks!
Very good recipe. I absolutely love the serving dish, where did you get that?
This is so yummy! I used balsamic vinegar instead and loved it. Any chance you have nutritional information on this dish?
I’m so glad to have found this recipe! Absolutely delicious, healthy and easy to make. This will be my go-to side dish for my next pot luck party.
Wow! I love this recipe! I normally don’t like vegetables but am trying to eat healthier. I made this recipe and didn’t even put the dressing on it and it was SO good! Thank u for sharing it 🙂
Color was very nice. BUT made it about two hours before picnic and it was VERY watery and really did not have much taste. Will not be making it again. Oh and I followed. directions.
This salad was delicious! Everyone loved it! I prepared all the ingredients the day before and then right before serving mixed it all together and added the dressing. But it was even better the next day!
I agree with you Nancy. Some of these salads are so much better the next day.
This is so good! I made it twice this week and the second time I was out of feta, so I subbed a sharp cheddar and it was still amazing. And so quick to make! Thank you!
Thank you Kristin!
Delicious! I have made this twice but used only 1 can garbanzos each time. Dressing is so good and would work well on a lettuce salad too.
Have made this twice in the past 5 days! My husband loves it! It will be a new go to recipe!
thanks Gwen!
All ingredients at home! I ate two plates! Thanks!
Recipe looks yummy.
Do you think you could make this dressing recipe with lime instead of lemon?
A friend brought this to a party. I absolutely loved it as a side salad, but think it would be perfect on a wrap with some grilled chicken, too. Can’t wait to make it myself when my garden starts producing this summer.
What is cholesterol content ?? I live everything in it but i gotta watch what i eat
Why are you people so picky? She has nothing but great recipes that are healthy and my whole family actually eats !!!
This is an absolutely delicious recipe. Tasty AND beautiful. Do you have the serving size and how many servings info? Any other nutrition info? Thank you!
How many does a single recipe typically serve as a side-salad?
Agree on the previous comment regarding what do you mean by PLANT BASED legumes as being odd, as basically everyone knows legumes are plants. No need for resorting to upper case to remind folks of that fact.
Great recipe though but if a family member happens to be a diabetic, especially type 1, portion control/allowance of legumes and oils, legumes especially, are of the utmost importance.