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Mediterranean

Mediterranean Chickpea Salad

Vegetarian

Canned chickpeas tossed with cucumber, tomato, red onion, olives and parsley in a lemon–olive oil dressing, with optional feta. Ready in ten minutes.

Mediterranean Chickpea Salad is a Mediterranean salad, ready in about 12 minutes and made with chickpeas, cucumber and tomato. It serves 4 and is rated beginner to cook.

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Delicious Mediterranean salad with chickpeas, hummus, arugula, and olives, drizzled with olive oil.
Photo: Sylwester Ficek / Pexels · Pexels License
Prep
12 min
Cook
0 min
Total
12 min
Serves
4
Level
Beginner
Calories
303

Ingredients

4 servings

For the dressing

Equipment

Method

  1. Step 1

    Whisk (opens in a new tab) the olive oil (opens in a new tab), lemon juice (opens in a new tab), garlic (opens in a new tab), oregano (opens in a new tab), salt and pepper (opens in a new tab) in a large bowl.

    • 2 min
    Eggs being whisked in a bowl
    How it looks · Photo: Kampus Production on Pexels

  2. Step 2

    Add the chickpeas (opens in a new tab) and red onion (opens in a new tab) and toss; leave for a few minutes so the onion mellows in the dressing.

    • 3 min

  3. Step 3

    Add the cucumber (opens in a new tab), tomato (opens in a new tab), olives (opens in a new tab) and parsley (opens in a new tab), toss again and top with feta (opens in a new tab).

    • 3 min

About this dish

Origin
Not attributed to one place · Origin uncertainA simple modern salad in the Mediterranean style; not a traditional dish of any one country.Also popular in United States, United Kingdom, Greece, Australia
Dish
Lunch · Dinner · Salads
Cooking method
No-cook
Taste
fresh, citrusy, herby, salty
Diet
Vegetarian (lacto-ovo) · No gluten ingredients · No nut ingredients · High-fibre
All labelsVegetarian (lacto-ovo) · Eggetarian · Lacto-vegetarian · Pescatarian · Flexitarian-friendly · Whole-food focused · No gluten ingredients · Egg-free · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free · Mediterranean-style · High-fibre · Carb-conscious
Without the optional extras: Vegan, Plant-based, Ovo-vegetarian, Dairy-freeWorked out from the ingredients. How labels work
Good for
Meal-prep friendly · Make-ahead · Portable / lunchbox · Budget-friendly · Everyday
Cook more with
Chickpeas · Cucumber · Tomato · Red onion · Black olives · Parsley

Allergens

  • Contains, can be adapted: Milkfrom feta

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

303 kcal per serving

Calculated

1 serving ≈ 310 g · recipe makes 4

Where the energy comes from

  • Protein 13%
  • Carbohydrate 45%
  • Fat 43%
Nutrition per serving and per 100 g
NutrientPer servingPer 100 g*
Energy303 kcal98 kcal
Protein10 g3.2 g
Carbohydrate35.6 g11.5 g
Net carbohydrate26.1 g8.4 g
Sugars8.7 g2.8 g
Added sugars0 g0 g
Fibre9.5 g3.1 g
Fat15 g4.9 g
Saturated fat2 g0.6 g
Trans fat0 g0 g
Cholesterol0 mg0 mg
Sodium829 mg268 mg
Salt equivalent2.1 g0.7 g
Vitamins & minerals per serving
Potassium
470 mg
Calcium
100 mg
Iron
2.9 mg
Magnesium
54 mg
Vitamin A (RAE)
53 µg
Vitamin C
23 mg
Vitamin D
0 µg
Vitamin B12
0 µg
Folate (DFE)
82 µg

How these numbers were made

  • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
  • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
  • Optional ingredients are not included: feta.
  • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
  • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

  • Patting the rinsed chickpeas dry helps the dressing cling.

Common mistakes

  • Skipping the rinse — the canning liquid makes the dressing gluey and dulls the flavour.

Serve with

  • With warm pita, or as a side for grilled fish or chicken.

Storage

  • Keeps covered in the fridge for up to 3 days; the cucumber softens a little over time.

Variations

  • Chickpea and tuna salad: Fold in a can of drained tuna for extra protein.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

Recipe DNA

How this dish is built

Built from the recipe’s own sections. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

Used in steps 2, 3

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

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