This Mediterranean chickpea salad recipe is my go-to summer salad packed with fresh veggies like tomato, bell peppers, cucumbers, feta cheese, and herbs. This chickpea salad recipe is very flavorful and satisfying, and is ready within 30 minutes. Great for meal prep. Here’s how to make it at home with step-by-step pictures and a quick video tutorial.
This Mediterranean chickpea salad perfectly balances protein, fiber, and healthy fats. This salad keeps you satisfied all day long. It tastes delicious. The key ingredient of this salad is chickpeas, a tasty and versatile ingredient. You can add them to many dishes, such as curries, hummus, and salads.
This vegetarian chickpea salad is gluten-free and quick to prepare, it's perfect for a light lunch, a filling dinner, or a tasty side dish just like this Greek Yogurt Coleslaw, Greek Yogurt Cucumber Salad, or this Asian Slaw. This salad stays well in the refrigerator for a few days, making it a great option for meal-prepping lunches or healthy snacks. You can make a vegan chickpea salad if you skip the addition of feta cheese in this recipe.
Ingredients for Chickpea Salad
This easy chickpea salad recipe is not only easy to make but is also customizable. You can add avocado or kalamata olives. Don’t have feta? Replace it with any other cheese you like or skip it. For a non-vegetarian option, throw in some cooked chicken. To add some crunch, you can also throw in nuts or seeds. Here’s what you will need to make this chickpea salad.
- For the chickpea salad dressing: Olive oil, red wine vinegar, dijon mustard, red pepper flakes, salt, pepper, roasted cumin powder, and freshly minced garlic. You can substitute red wine vinegar with fresh lemon, lime juice, or rice vinegar.
- Chickpeas - Both cooked and canned chickpeas work well in this recipe. I have shared tips below for how to cook raw chickpeas for this vegetarian salad recipe.
- Cucumber - English cucumber is preferred. But you can substitute it with regular cucumber. Peel and remove the seeds, dice, and add them to this chickpea salad.
- Red onion - Swap with green onions (spring onion whites).
- Cherry tomatoes - Fresh cherry tomatoes are juicy and add a sweet flavor. Substitute with any ripe juicy fresh tomatoes.
- Feta cheese - Feta Cheese is optional. You can substitute it with any of your favorite cheeses or skip it. This chickpea salad tastes delicious even without it.
- Herbs- I have used fresh parsley and mint. You can swap them with cilantro or basil.
For the detailed list of ingredients and their measurements, see the recipe card below.
Tips for Cooking Chickpeas
- If you are using canned chickpeas, they are cooked, so you can use them right away. Drain and rinse the chickpeas before you add them to the salad.
- If you are using uncooked chickpeas then follow these steps to cook the chickpeas. Note: 1 cup of dried chickpeas will give 3 cups of cooked chickpeas.
Soaking dried chickpeas
- Soaking dried chickpeas is the first and important step in cooking chickpeas. It reduces cooking time and makes them easy to digest. Place the chickpeas in a large bowl and cover them with several inches of cold water. Let them soak for 8-12 hours, or overnight. Drain the soaked chickpeas and rinse them before cooking in fresh water.
Cooking chickpeas
- Cooking chickpeas: You can season the chickpeas while cooking. I like to add ½ teaspoon salt while cooking chickpeas. You can also add a bay leaf, garlic, or peppercorns. Here are a few ways to cook chickpeas.
- Instant Pot: Pour the rinsed chickpeas into the inner pot of your Instant Pot. Add 2.5 cups of water. This ensures the chickpeas are fully submerged for even cooking. Make sure the pressure release valve is set to "Sealing." Cooking time may vary slightly depending on your Instant Pot model and the desired texture of the chickpeas. Cook 12-13 minutes for slightly firm chickpeas with a bite, which is good for salads. Let the pressure release naturally for 10-15 minutes. This allows for gentler cooking and prevents mushy beans. Once the pressure has been released, carefully open the lid and drain the cooking liquid from the chickpeas.
- Pressure Cooker: This is the fastest way to cook chickpeas. Follow your pressure cooker's instructions for cooking beans. Add water (1 inch above the level of chickpeas) and pressure cook for 4-5 whistles.
- Stovetop: This is the most common method. Cover the soaked chickpeas with fresh water and bring to a boil. Reduce heat, partially cover with a lid, and simmer for 1-2 hours, or until tender.
- Slow Cooker: If you have time, a slow cooker is a hands-off option. Add the soaked chickpeas and fresh water to the slow cooker and cook on low for 6-8 hours, or until tender.
How to make Mediterranean Chickpea Salad
- Combine the dressing ingredients in a tightly sealed container. Shake the container vigorously until the dressing is well emulsified. Set aside.
2. In a large bowl, combine all the salad ingredients. Pour the prepared dressing over the salad ingredients.
3. Toss gently to coat all ingredients evenly. Taste the salad and adjust seasonings with additional salt and pepper, as desired. Cover and keep it in the refrigerator for an hour. Serve this Mediterranean chickpea salad chilled.
To Meal Prep this Chickpea Salad
- Chop all the vegetables. Transfer them to an airtight container in the refrigerator. Stays good for 4-5 days.
- Prep the chickpeas in advance.
- You can also prep the dressing in advance, keep it in the refrigerator, and use it within 3-5 days. Olive oil firms up when you keep it in the refrigerator. You have to keep it on the kitchen counter until it comes to room temperature, shake it well, and then pour it over your salad. I like to make dressing on the same day as it takes only 5 minutes.
More Mediterranean Recipes You May Like
- Mediterranean Chicken and Rice
- Mediterranean Chicken Stew
- Greek Chicken Pasta Salad
- Greek Lemon Chicken and Rice
- Mediterranean Chicken Wrap
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Recipe Card
Mediterranean Chickpea Salad
Equipment
- 1 large mixing bowl
- 1 a glass jar with a tight fitting lid or a small mixing bowl and a whisk to make the dressing
Ingredients
For the dressing
- ¼ cup extra virgin olive oil
- 2 tablespoons red wine vinegar
- ½ teaspoon Dijon mustard
- ½ teaspoon red pepper flakes
- ½ teaspoon salt
- ½ teaspoon ground black pepper
- 1 teaspoon roasted cumin powder recipe in notes
- 1 teaspoon minced garlic
For the salad
- 3 cups cooked chickpeas or 2 (15-ounce canned chickpeas, drained and rinsed)
- 2 cups cherry tomatoes halved
- 1 green bell pepper diced
- 1 red bell pepper diced
- 1 small red onion finely chopped
- 1 English cucumber diced (or 2 regular cucumbers, peeled, deseeded and diced)
- ¼ cup crumbled feta cheese
- ¼ cup finely chopped fresh parsley
- 2 tablespoons roughly chopped fresh mint or basil
Instructions
- Combine the dressing ingredients ina tightly sealed container. Shake the container vigorously until the dressingis well emulsified. Set aside.
- In a large bowl, combine all the salad ingredients.
- Pour the prepared dressing over the salad ingredients.
- Toss gently to coat all ingredients evenly.
- Taste the salad and adjust seasonings with additional salt and pepper, as desired.
- Cover and keep it in the refrigerator for an hour. Serve it chilled.
Video
Notes
- How to make roasted cumin seeds powder - Heat a pan over medium-low heat. Add cumin seeds to the pan and roast it until aromatic. Remove it to a mortal and pestle. Let it cool down to room temperature and crush it.
- Chop the vegetables to the same size. Having uniform-sized pieces allows for an even distribution of flavor and texture throughout this chickpea salad.
- For the best flavor, chill the chickpea salad in the refrigerator for at least an hour before serving. This allows the ingredients to cool and absorb the dressing for a more flavorful bite.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Vaishnavi Nayak
This Mediterranean chickpea salad is so delicious, filling, and flavorful.
Preeti
Totally agree. This salad is simple yet satisfying.