Mediterranean Chickpea Salad

5 from 1 vote

This Mediterranean chickpea salad with feta is a quick, high-protein salad made with chickpeas, cucumber, tomatoes, herbs, and a zesty dressing. Perfect for meal prep lunch, summer dinners, or an easy side dish.

Prep Time15

Cook Time15

Total Time30

Course: Appetizer, Main

Cuisine: Mediterranean

Servings: servings

Calories: 270kcal

Author: Preeti Nayak

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 in a tightly sealed container. Shake the container vigorously until the dressing is well emulsified. Set aside.
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, 1 teaspoon minced garlic
In a large bowl, combine all the salad ingredients.
3 cups cooked chickpeas, 2 cups cherry tomatoes, 1 green bell pepper, 1 red bell pepper, 1 small red onion, 1 English cucumber, ¼ cup crumbled feta cheese, ¼ cup finely chopped fresh parsley, 2 tablespoons roughly chopped fresh mint or basil
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 powder: Heat a pan over medium-low heat. Add cumin seeds and roast until fragrant and aromatic. Transfer to a mortar and pestle. Let cool completely, then crush into a powder.
Chop vegetables evenly: Cut the vegetables into similar-sized pieces for even texture and flavor in every bite.
Chill before serving: For the best flavor, refrigerate the salad for at least 1 hour before serving. This helps the chickpeas and vegetables absorb the dressing better.
Drain chickpeas well: Rinse and drain canned chickpeas well. Pat them dry lightly to help the dressing coat the salad better.
Meal prep tip: If making ahead, add feta cheese just before serving for the freshest taste and texture.
Use canned chickpeas for convenience and a quicker salad. If using dried chickpeas, soak them overnight and cook with a little salt until tender before adding to the salad. One cup of dried chickpeas makes about 3 cups cooked chickpeas.

Nutrition