Mediterranean Chickpea Salad
Published on May 21, 2025
Quick Summary
This Mediterranean Chickpea Salad is a fresh, flavor-packed dish made with chickpeas, crunchy veggies, fresh herbs, and a creamy smashed feta dressing. It’s easy to make, perfect for meal prep, and endlessly versatile — enjoy it on its own, in a pita, or over greens for a healthy, satisfying meal.
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Let’s talk about a salad that’s actually exciting to eat. This Mediterranean Chickpea Salad is fresh, crunchy, herby, and coated in a creamy smashed feta dressing that takes it to the next level. It’s one of those recipes you’ll find yourself making on repeat — whether you’re throwing together a quick lunch, meal prepping for the week, or showing up to a potluck like a salad hero.
It’s loaded with chickpeas (hello, plant-based protein), crisp cucumber, juicy tomatoes, sweet red bell pepper, red onion, and fresh herbs. Then it gets tossed in a smashed feta dressing that’s creamy, tangy, and completely crave-worthy. I add a little extra feta to the salad, because why not? No cooking required. Just a few fresh ingredients, a bit of chopping, and boom — salad goals.
This salad is incredibly versatile. Enjoy it straight from the bowl, scoop it with pita chips or flatbread, or serve it over greens like arugula or romaine for a heartier meal. Stuff it into a pita for a quick sandwich, pile it on toast for an easy lunch, or use lettuce cups for a light, low-carb wrap. It also pairs perfectly with grilled chicken, salmon, or tofu for extra protein.
The flavors only get better as it sits, making it a total dream for meal prep. Whether you’re scooping it into a lunchbox or grabbing a bite straight from the fridge, this salad holds up — and might even taste better the next day.
Maria’s Salad Tips!
- Chop everything evenly: Uniformly sized veggies make each bite balanced and help the salad hold up better in the fridge.
- Use high-quality feta: A creamy block of feta (rather than pre-crumbled) gives the dressing a richer, smoother texture.
- Customize your herbs: I use parsley and dill, but fresh dill or mint also add a fun twist — use your favorite herbs or whatever you have on hand.
- Let it marinate: If you have time, let the salad sit for 30 minutes after dressing — the flavors meld beautifully.
- Serve with pita chips: My favorite way to enjoy this salad is with crispy homemade pita chips — the creamy feta dressing makes it perfect for dipping!
- Make it a meal: Serve over a bed of greens, quinoa, or couscous to turn this into a full, satisfying lunch or dinner.
Mediterranean Chickpea Salad
Ingredients
For the smashed feta dressing:
- 1/2 cup crumbled feta
- 3 tablespoons olive oil
- 2 tablespoons red wine vinegar
- 1 tablespoon lemon juice
- 1 tablespoon finely chopped dill
- Dash of crushed red pepper flakes
For the salad:
- 15 oz can chickpeas, rinsed and drained
- 1 cup diced cucumber
- 1 cup diced tomatoes
- 1/2 cup diced red pepper
- 1/2 cup diced red onion
- 1/4 cup chopped parsley
- 1/4 cup chopped basil
- Kosher salt and black pepper, to taste
- Pita chips, for serving, optional
Instructions
- n a large bowl, add the feta, olive oil, vinegar, lemon juice, dill, and red pepper flakes. Smash with a fork until fully combined.
- Add the chickpeas, cucumber, tomatoes, red pepper, onion, parsley, and basil.
- Stir until well combined. Season with salt and pepper, to taste. Serve with pita chips, if desired.
Notes
Nutrition
Have you tried this recipe?
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Frequently Asked Questions
- Can I make the salad vegan? As written, it includes feta. For a vegan version, swap in a plant-based feta or try my tahini dressing instead.
- Can I skip the red onion? Sure, swap it for green onions or shallots if you want a milder bite.
- Can I add olives? Absolutely! feel free to add some Kalamata or green olives for an extra burst of flavor.
- Can I make this salad ahead of time? Absolutely! In fact, it tastes even better after a few hours in the fridge. Just give it a stir and maybe add a splash of lemon or olive oil before serving. It will keep in the fridge for up to 3 days.
