June 19, 2023
In this Mediterranean chickpea salad recipe, chickpeas are tossed with colorful veggies, feta, and parsley. The homemade red wine vinegar dressing tops it off perfectly!
Whether we’re craving fresh veggies and flavors or simply can’t be bothered to turn on the oven, refreshing summer salads are our go-to all season long. But, when we’re hungry for more than a light side, sometimes we need to bulk things up, just like we do in this Mediterranean chickpea salad. Thanks to the chickpeas, this salad will keep you full for hours, and is satisfying in a way that leafy greens never could be (sorry not sorry, kale).
What is Mediterranean Chickpea Salad?
Mediterranean chickpea salad is a mixture of chickpeas (also known as garbanzo beans) tossed with various vegetables, feta cheese, and parsley. Typically, mediterranean cuisine is made up of plant-based ingredients, with herbs and spices adding the bulk of the flavor in the dish. In this salad, the dressing, which is a mixture of olive oil, red wine vinegar, and spices, infuses flavor into each bite of salad.
All about the chickpeas.
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 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.
Variations
While we love this salad as-is, if you want to switch out any of the salad ingredients for your preferred addition, you have our blessing. Don’t love olives or bell peppers? Cherry tomatoes or 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.
Make it ahead
If you want to prepare this salad ahead of time, chop up all your veggies and prep your chickpeas, then store in separate airtight containers in the fridge up to 2 days ahead. You can also prep your dressing ahead of time (we love making extra to use on all our fave salads), and store it in an airtight container in the fridge for up to 10 days. When ready to serve, simply toss everything together and combine!
INGREDIENTS:
- 2 (15-oz.) can chickpeas, drained and rinsed
- 1 medium cucumber, chopped
- 1 bell pepper, chopped
- 1/2 red onion, thinly sliced
- 1/2 chopped Kalamata olives
- 1/2 crumbled feta
- Kosher salt
- Freshly ground black pepper
FOR THE LEMON-PARSLEY VINAIGRETTE
- 1/2 cup of Phileos Ultra Premium Extra Virgin Olive Oil
- 1/4 cup white wine vinegar
- 1 tbsp. lemon juice
- 1 tbsp. freshly chopped parsley
- 1/4 tsp. red pepper flakes
- Kosher salt
- Freshly ground black pepper
DIRECTIONS:
Step 1: Make salad: In a large bowl, toss together chickpeas, cucumber, bell pepper, red onion, olives, and feta. Season with salt and pepper.
Step 2: Make 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.
Step 3: Dress salad with vinaigrette just before serving.
