Transport your taste buds to the sunny shores of the Mediterranean with our vibrant and refreshing Mediterranean Chickpea Salad. This salad is a celebration of flavors and colors, combining protein-rich chickpeas with an array of fresh vegetables, feta cheese, and a zesty lemon vinaigrette. Packed with essential nutrients, this salad not only provides a burst of Mediterranean culinary delight but also offers a wholesome and satisfying option for those seeking a flavorful, under-800-calories meal. Easy to prepare and perfect for any occasion, the Mediterranean Chickpea Salad is a testament to the beauty of simplicity and the health benefits of a plant-centric diet.


  • – 2 cans (15 oz each) chickpeas, drained and rinsed
  • – 1 cucumber, diced
  • – 1 cup cherry tomatoes, halved
  • – 1/2 red onion, finely chopped
  • – 1/2 cup Kalamata olives, sliced
  • – 1/2 cup crumbled feta cheese
  • – 1/4 cup fresh parsley, chopped
  • – Juice of 1 lemon
  • – 3 tablespoons extra-virgin olive oil
  • – 1 teaspoon dried oregano
  • – Salt and pepper to taste


  1. In a large bowl, combine chickpeas, diced cucumber, cherry tomatoes, chopped red onion, sliced Kalamata olives, crumbled feta cheese, and chopped fresh parsley.
  2. In a small bowl, whisk together the lemon juice, extra-virgin olive oil, dried oregano, salt, and pepper to create the vinaigrette.
  3. Pour the vinaigrette over the chickpea mixture and toss everything together until well coated.
  4. Let the Mediterranean Chickpea Salad marinate in the refrigerator for at least 30 minutes to allow the flavors to meld.
  5. Before serving, give the salad a final toss and adjust the seasoning if needed.
  6. Serve chilled and enjoy this refreshing and nutritious Mediterranean-inspired delight!

Health Benefits

The Mediterranean Chickpea Salad is a treasure trove of health benefits, embodying the principles of the renowned Mediterranean diet. Chickpeas, a staple in this diet, provide plant-based protein and fiber, contributing to satiety and digestive health. The abundance of vegetables, including cucumber, cherry tomatoes, red onion, and Kalamata olives, introduces an array of vitamins, minerals, and antioxidants. Feta cheese adds a touch of richness while contributing calcium and protein. The lemon vinaigrette not only enhances the flavors but also provides a dose of vitamin C and heart-healthy monounsaturated fats from olive oil.

This salad is not only a culinary delight with its vibrant colors and fresh flavors but also aligns with a dietary pattern associated with numerous health benefits, including reduced risk of heart disease and improved weight management. By incorporating the Mediterranean Chickpea Salad into your meals, you’re choosing a delicious and nutrient-dense option that supports your overall well-being and adds a touch of Mediterranean joy to your table.