Mediterranean Chickpea Salad

Ingredients

• 2 cans (425 g each)chickpeas, drained and rinsed
• 1 pint (473 ml)cherry or grape tomatoes, halved or quartered
• 1English cucumber, diced
• 1green bell pepper, diced
• 1red onion, thinly sliced
• 120 ml (½ cup)Kalamata olives
• 120 ml (½ cup)crumbled feta cheese
• 30 ml (2 tablespoons)fresh basil, chopped
• 30 ml (2 tablespoons)fresh mint, roughly chopped
• 45 ml (3 tablespoons)extra virgin olive oil
• 30 ml (2 tablespoons)lemon juice
• 30 ml (2 tablespoons)white wine vinegar
• 30 ml (2 tablespoons)honey
• 1.25 ml (¼ teaspoon)salt
• 1.25 ml (¼ teaspoon)black pepper

Instructions

1. 1

   Prepare the vegetables

   Drain and rinse the chickpeas. Halve or quarter the tomatoes, dice the cucumber and green pepper, thinly slice the red onion, and slice the olives. Put everything in a large mixing bowl.

2. 2

   Add herbs and feta

   Add the crumbled feta, chopped basil and roughly chopped mint to the bowl.

3. 3

   Mix the dressing

   In a small bowl or lidded jar, whisk or shake together the olive oil, lemon juice, white wine vinegar, honey, salt and black pepper until combined.

4. 4

   Dress the salad

   Pour the dressing over the salad and toss gently to coat.

5. 5

   Chill or serve

   Serve straight away, or refrigerate for 30 minutes to let the flavours meld.

6. 6

   Choose serving temperature

   Enjoy the salad chilled or at room temperature.

What is Mediterranean chickpea salad?

This is a fresh, no-cook salad built around chickpeas, vegetables, herbs, olives and feta. Its flavours draw on familiar Mediterranean ingredients, while this version pairs them with a sweet-and-tangy dressing.

The chickpeas make it hearty, while crisp cucumber and pepper balance the juicy tomatoes and salty feta. Fresh basil and mint add a fragrant finish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 294 calories, 10g protein, 34g carbs, 14g fat.

The chickpeas provide most of the carbohydrates and some of the protein, while the olive oil, olives and feta contribute much of the fat. Serve a portion with extra leafy vegetables or other non-starchy vegetables for a more varied plate.

Choose and prepare the ingredients

Chickpeas: drain and rinse them well so the salad is not weighed down by canning liquid.

Vegetables: cut the cucumber and pepper into bite-sized pieces, and slice the onion thinly so it mixes through easily.

Herbs: chop the basil and mint shortly before adding them to keep their fresh flavour prominent.

Balance the dressing

Sweet and tangy: honey softens the sharpness of the lemon juice and white wine vinegar. Whisk or shake until the honey is distributed through the oil.

Seasoning: the olives and feta bring saltiness, so toss the salad first and taste before adding any extra salt.

Toss gently for good texture

Combine the chickpeas and chopped vegetables before adding the feta and herbs. A gentle toss coats the ingredients without crushing the tomatoes or breaking up the cheese.

The dressing should lightly cling to the ingredients rather than pool heavily at the bottom. If it settles, give the salad another gentle toss before serving.

Serve it chilled or at room temperature

A 30-minute rest in the fridge gives the dressing time to mingle with the vegetables and chickpeas. If you are short on time, the salad can also be served as soon as it is dressed.

For the best contrast of flavours, let a chilled salad sit briefly before serving so it is not ice-cold.

What to serve alongside

Serve it with warm flatbread or crusty bread to scoop up the dressing. It also works alongside grilled vegetables or a simple cooked protein.

For a more substantial spread, pair it with hummus and extra sliced vegetables.

Recipe notes & tips

• Rinse the chickpeas thoroughly and let them drain well before mixing.
• Cut the vegetables into similar-sized pieces so they are easy to eat together.
• Shake the dressing in a lidded jar for quick, even mixing.
• Add the dressing shortly before serving if you prefer the vegetables extra crisp.
• Taste before adding more salt, as the olives and feta are already savoury.

Variations

• Add leafy greens: Fold in a handful of baby spinach just before serving.
• Make it more lemony: Add a little extra lemon juice to taste.
• Change the herbs: Use extra basil or mint if one is not available.
• Add avocado: Fold in diced avocado just before serving.
• Bring the heat: Add a pinch of chilli flakes to the dressing.

Common mistakes to avoid

• Wet chickpeas: Drain them well after rinsing so they do not dilute the dressing.
• Thick onion slices: Slice the onion thinly so its flavour is spread throughout the salad.
• Overmixing: Toss gently to avoid crushing the tomatoes and feta.
• Too much salt: Taste after mixing because the olives and feta are salty.
• Dressing too early: For the crunchiest vegetables, dress the salad shortly before serving.

How to store

Store leftovers in an airtight container in the fridge and eat within 3 days. Toss before serving; the vegetables may soften as they sit, and this salad is best served chilled or at room temperature rather than reheated.

Frequently asked questions