Mediterranean Chickpea Salad

By Makinze GoreUpdated: Apr 18, 2023

4.8

43 Ratings

preview for Mediterranean Chickpea Salad Is The Most Satisfying Lunch Ever

Thanks to the chickpeas, this salad will keep you full for hours. It's satisfying in a way that leafy greens never could be. Sorry not sorry, kale.

Canned beans are the real MVP

Canned beans are a real lifesaver when it comes to our favorite pantry staples. Each standard 15-oz. can comes packed with fiber and protein, providing a 1-2 punch of real affordable nutrition in the 30 seconds it takes to crack open a can, drain, and rinse. They can be eaten straight from the can, making this a very summer-friendly recipe on those hot, hot days when you just can't be bothered to turn on the heat. We know that this is a "chickpea salad", but you can totally switch out chickpeas for your favorite canned beans: creamy cannellini beans, black beans, kidney beans are all great options.

Make it your own

Our lemon-parsley vinaigrette is perfectly tart and fresh with a hint of spice and you can put it on everything. This means that if you want to switch out any of the salad ingredients for your preferred addition, you have our blessings. Not a fan of olives or bell peppers? Cherry tomatoes and diced ripe avocado will fill that flavor gap. Want to keep it dairy free? Sub in another form of protein in place of the feta, like a couple of hard-boiled eggs or a can of tuna, or a handful of chopped toasted nuts. If you have any extra dressing left over, store it in an airtight container in the fridge for up to 10 days.

If you've made this recipe, we'd love to hear from you—leave us a comment and rating down below! Looking for more make-ahead or packable ideas? Check out our 40+ not-sad lunch ideas.

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Yields:: 6 serving(s)
Prep Time:: 20 mins
Total Time:: 25 mins
Cal/Serv:: 425

Ingredients

For the salad

2
(15-oz.) can chickpeas, drained and rinsed
1
medium cucumber, chopped
1
bell pepper, chopped
1/2
red onion, thinly sliced
1/2 c.
chopped kalamata olives
1/2 c.
crumbled feta
Kosher salt
Freshly ground black pepper

For the lemon-parsley vinaigrette

1/2 c.
extra-virgin olive oil
1/4 c.
white wine vinegar
1 tbsp.
lemon juice
1 tbsp.
freshly chopped parsley
1/4 tsp.
red pepper flakes
Kosher salt
Freshly ground black pepper

Nutrition Information

Per Serving (Serves 6)

Calories425 Fat26 gSaturated fat5 gTrans fat0 gCholesterol11 mgSodium624 mgCarbohydrates27 gFiber11 gSugar8 gProtein13 gVitamin D0 mcgCalcium154 mgIron2 mgPotassium332 mg

Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Directions

1. Step 1Make salad: In a large bowl, toss together chickpeas, cucumber, bell pepper, red onion, olives, and feta. Season with salt and pepper.
2. Step 2Make vinaigrette: In a jar fitted with a lid, combine olive oil, vinegar, lemon juice, parsley, and red pepper flakes. Close the jar and shake until emulsified, then season with salt and pepper.
3. Step 3 Dress salad with vinaigrette just before serving.

Parker Feierbach

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Makinze Gore

Food Editor

Makinze is currently Food Editor for Delish, where she develops recipes, creates and hosts recipe videos and is our current baking queen.. Reigning from Oklahoma, she's also our go-to for all things regarding Midwestern cuisine. She's also our expert pie crimper.