I created a Cucumber Tomato Chickpea Feta Salad that pairs pantry staples with one surprising shortcut to make weeknight lunches effortless.

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I stumbled on this Mediterranean Chickpea Salad Recipe when I wanted something bright but not fussy. I tossed chickpeas with crumbled feta cheese and the result was loud, simple, and oddly elegant.

The starchiness and the salty crumble play off each other so you keep reaching for another bite. Folks call it an Easy Greek Chickpea Salad sometimes, but to me it feels like sunlit plates and messy conversations, not a recipe to overthink.

I cant promise you wont sneak spoonfuls before dinner, but I will say it makes even a rushed meal feel considered.

Why I Like this Recipe

– I love how bright and tangy it is, it actually wakes up my whole lunch instead of being boring.
– I like the mix of textures, crunchy bits, softer bites and little pockets of creaminess so every forkful is different.
– It’s stupid easy to throw together on weeknights, and I can prep parts earlier if i’m running late.
– It keeps great for days so I can meal prep and not feel like i’m eating the same sad food.

Ingredients

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Chickpeas add protein and fiber, hearty base that keeps you full longer.
Cucumber brings crisp watery texture and cool freshness, low calorie.
Cherry tomatoes give bright acidity and natural sweetness, lots of vitamin C.
Feta cheese adds salty creaminess and tang, a little goes a long way.
Kalamata olives bring briny depth and healthy fats, bold flavor punch.
extra virgin olive oil gives richness heart healthy fats and smooth mouthfeel.
Lemon juice brightens flavors with tangy acidity cuts richness nicely.
Parsley adds herbal freshness subtle green flavor, also vitamin K.

Ingredient Quantities

2 cans (15 oz each) chickpeas, drained and rinsed

1 medium cucumber, halved lengthwise and sliced

1 pint cherry tomatoes, halved

1 small red onion thinly sliced

1 red bell pepper, seeded and chopped

3/4 cup Kalamata olives, pitted and halved

4 oz feta cheese, crumbled (about 1 cup)

1/2 cup fresh parsley, chopped

2 tablespoons fresh mint, chopped (optional)

3 tablespoons extra virgin olive oil

2 tablespoons fresh lemon juice (about 1 large lemon)

1 tablespoon red wine vinegar

2 cloves garlic, minced

1 teaspoon dried oregano

1/2 teaspoon kosher salt, plus more to taste

1/4 teaspoon freshly ground black pepper

Pinch red pepper flakes (optional)

How to Make this

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1. Drain and rinse the chickpeas really well, then pat them mostly dry with paper towels so the dressing sticks better, dont skip this.

2. Prep the veg and herbs: half the cucumber lengthwise and slice, halve the cherry tomatoes, thinly slice the red onion, chop the red bell pepper, halve the Kalamatas if not already, chop the parsley and mint (if using), and crumble the feta.

3. Make the dressing in a small bowl: whisk together 3 tablespoons extra virgin olive oil, 2 tablespoons fresh lemon juice, 1 tablespoon red wine vinegar, the 2 minced garlic cloves, 1 teaspoon dried oregano, 1/2 teaspoon kosher salt, 1/4 teaspoon black pepper and a pinch of red pepper flakes; taste and tweak (more lemon or salt as needed).

4. Put the chickpeas in a large bowl, pour about half the dressing over them and toss to coat — this lets the beans soak up flavor first.

5. Add cucumber, tomatoes, red onion, bell pepper and olives to the bowl and gently toss everything with the remaining dressing so veg stay crisp.

6. Fold in the crumbled feta and chopped parsley and mint last, toss lightly so the cheese doesnt break up into mush.

7. Let the salad rest at least 15 minutes at room temp or chill 30 to 60 minutes in the fridge so the flavors meld; if chilled, bring it out 10 minutes before serving so it isnt ice cold.

8. Taste and adjust final seasoning with more salt, lemon or olive oil if needed, then serve with pita, over greens, or alongside grilled meat or fish.

9. Store leftovers covered in the fridge for up to 3 days, toss again before serving and add a splash of olive oil if it looks dry.

Equipment Needed

1. Large mixing bowl, for tossing the chickpeas and salad
2. Small bowl and whisk or fork, to mix the dressing
3. Colander or fine mesh strainer, to drain and rinse the chickpeas
4. Cutting board and chef’s knife, for veg, herbs and slicing onions
5. Measuring spoons and a tablespoon or small measuring cup, for oil, vinegar and spices
6. Citrus juicer or reamer, for the fresh lemon juice
7. Paper towels or a clean kitchen towel, to pat the chickpeas mostly dry
8. Salad servers or tongs (or a big spoon and fork), to gently toss and serve

FAQ

Q: Can I make this ahead of time? A: Yep. You can make the dressing up to five days ahead and keep it chilled. If you assemble the whole salad, it will stay good in the fridge for three to four days, but the cucumber and tomatoes get watery. For best texture, add cucumber and crumbled feta right before serving.

Q: Can I use dry chickpeas instead of canned? A: Yes. Soak them overnight, then simmer about one to one and a half hours until tender, or pressure cook about 25 to 40 minutes. Canned is just way faster and still great.

Q: How do I stop the salad from getting soggy? A: Drain and rinse the chickpeas well, pat cucumber dry with a towel, and store the dressing separate if you need to make it hours ahead. Also salt lightly at first and taste after the salad has rested for ten to fifteen minutes.

Q: Can I make this vegan or swap the feta? A: Sure. Omit the feta or use a plant based feta or pressed tofu marinated with lemon and salt. The salad still has lots of flavor from olives, herbs, and lemon.

Q: Any easy swaps for herbs or olives? A: Yes, if you dont have mint use extra parsley or fresh basil. If you dont like Kalamata olives use green olives or capers, but expect a milder, less tangy taste.

Q: Can I freeze leftovers or reheat them? A: Do not freeze this salad, the veggies and chickpeas turn mushy. Serve cold or at room temperature, and leftovers are best eaten within three to four days from the fridge.

Mediterranean Chickpea Salad Recipe Substitutions and Variations

Chickpeas: swap with cannellini beans (same amount), cooked green lentils (about 2 cups drained, cooled), or shelled edamame for a fresher bite. If you use lentils cool them first so they dont make the salad soggy.
Feta cheese: use crumbled goat cheese for a similar tang, grated ricotta salata for a firmer salty bite, or firm tofu (about 4 oz, pressed and tossed with a little lemon and salt) for a vegan option.
Kalamata olives: substitute Castelvetrano or other green olives for a milder, buttery flavor, or use capers if you want small bursts of brine. Chop big olives so they distribute evenly and remember to cut back on added salt.
Cucumber: use thinly sliced zucchini, chopped celery, or extra bell pepper for crunch. If using zucchini, sprinkle a little salt and let sit 10 minutes, then pat dry to avoid watering down the dressing.

Pro Tips

1) Pat the chickpeas dry and pre-coat them, dont skip that step. If you want a bit of crunch, roast them on a sheet for about 10-15 minutes till the edges brown, then cool completely before mixing so they dont make the salad soggy.

2) Take the bite out of red onion: thin slices soaked in cold water for 10 minutes or quick-pickled in a splash of lemon will mellow them a lot. Drain well, then add so the onion gives flavor but not an overpowering punch.

3) Add feta and herbs last and fold gently, dont pulverize the cheese. Save a little feta and parsley to sprinkle on top right before serving for better texture and presentation.

4) Taste, wait, then taste again. Let the salad rest so flavors meld, bring it back to room temp before serving and then adjust salt or lemon. Leftovers looking dry the next day? Splash on olive oil and a squeeze of lemon and youre good.

Mediterranean Chickpea Salad Recipe

Recipe by Toni Baldesera

0.0 from 0 votes

I created a Cucumber Tomato Chickpea Feta Salad that pairs pantry staples with one surprising shortcut to make weeknight lunches effortless.

Servings

servings

Calories

292

kcal

Equipment: 1. Large mixing bowl, for tossing the chickpeas and salad
2. Small bowl and whisk or fork, to mix the dressing
3. Colander or fine mesh strainer, to drain and rinse the chickpeas
4. Cutting board and chef’s knife, for veg, herbs and slicing onions
5. Measuring spoons and a tablespoon or small measuring cup, for oil, vinegar and spices
6. Citrus juicer or reamer, for the fresh lemon juice
7. Paper towels or a clean kitchen towel, to pat the chickpeas mostly dry
8. Salad servers or tongs (or a big spoon and fork), to gently toss and serve

Ingredients

2 cans (15 oz each) chickpeas, drained and rinsed
1 medium cucumber, halved lengthwise and sliced
1 pint cherry tomatoes, halved
1 small red onion thinly sliced
1 red bell pepper, seeded and chopped
3/4 cup Kalamata olives, pitted and halved
4 oz feta cheese, crumbled (about 1 cup)
1/2 cup fresh parsley, chopped
2 tablespoons fresh mint, chopped (optional)
3 tablespoons extra virgin olive oil
2 tablespoons fresh lemon juice (about 1 large lemon)
1 tablespoon red wine vinegar
2 cloves garlic, minced
1 teaspoon dried oregano
1/2 teaspoon kosher salt, plus more to taste
1/4 teaspoon freshly ground black pepper
Pinch red pepper flakes (optional)

Directions

Drain and rinse the chickpeas really well, then pat them mostly dry with paper towels so the dressing sticks better, dont skip this.
Prep the veg and herbs: half the cucumber lengthwise and slice, halve the cherry tomatoes, thinly slice the red onion, chop the red bell pepper, halve the Kalamatas if not already, chop the parsley and mint (if using), and crumble the feta.
Make the dressing in a small bowl: whisk together 3 tablespoons extra virgin olive oil, 2 tablespoons fresh lemon juice, 1 tablespoon red wine vinegar, the 2 minced garlic cloves, 1 teaspoon dried oregano, 1/2 teaspoon kosher salt, 1/4 teaspoon black pepper and a pinch of red pepper flakes; taste and tweak (more lemon or salt as needed).
Put the chickpeas in a large bowl, pour about half the dressing over them and toss to coat — this lets the beans soak up flavor first.
Add cucumber, tomatoes, red onion, bell pepper and olives to the bowl and gently toss everything with the remaining dressing so veg stay crisp.
Fold in the crumbled feta and chopped parsley and mint last, toss lightly so the cheese doesnt break up into mush.
Let the salad rest at least 15 minutes at room temp or chill 30 to 60 minutes in the fridge so the flavors meld; if chilled, bring it out 10 minutes before serving so it isnt ice cold.
Taste and adjust final seasoning with more salt, lemon or olive oil if needed, then serve with pita, over greens, or alongside grilled meat or fish.
Store leftovers covered in the fridge for up to 3 days, toss again before serving and add a splash of olive oil if it looks dry.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.