Hey there! I'm so excited to share this Mediterranean Chickpea Salad recipe with you today! It's seriously one of my go-to meals when I want something fresh, filling, and ridiculously easy to throw together.
I first made this when Emily had some friends over for a playdate, and I needed something quick that wouldn't have me stuck in the kitchen. The moms ended up asking for the recipe before they left!
If you're looking for other refreshing meal ideas, check out my Shrimp Mango Avocado Salad - it's another no-cook wonder that's perfect for busy days.
Why You Will Like This Mediterranean Chickpea Salad
- Ready in just 10 minutes with zero cooking required
- Packed with protein from chickpeas to keep you full longer
- Bursting with fresh flavors from herbs, lemon, and spices
- Perfect for meal prep (just add avocado right before eating)
- Budget-friendly ingredients you might already have
- Easily customizable to what's in your fridge
Ingredients for a Perfect Chickpea Salad Mediterranean Style
For the Dijon Lemon Dressing:
- 1 teaspoon Dijon mustard
- 1 lemon, juiced
- 1 garlic clove, minced
- 1 teaspoon Aleppo pepper
- 1 teaspoon sumac
- Kosher salt
- Black pepper
- ¼ cup extra virgin olive oil
For the Salad:
- 2 (15-ounce) cans chickpeas, drained and rinsed
- 1 large English cucumber, chopped
- 2 cups grape tomatoes, halved
- 2 roasted red peppers, seeded and chopped
- 1 small red onion or 2 shallots, finely chopped
- 1 cup chopped parsley leaves
- ½ cup chopped mint leaves
- 1 avocado, pitted and roughly chopped
How to Make Mediterranean Chickpea Salad
Making the Dijon Lemon Dressing
- In a large bowl, whisk together the Dijon mustard, fresh lemon juice, and minced garlic.
- Add the Aleppo pepper, sumac, and about ½ teaspoon each of salt and black pepper.
- While whisking continuously, slowly drizzle in the olive oil until the dressing becomes glossy and emulsified.
This technique makes all the difference in creating a smooth, well-balanced dressing that doesn't separate.
Have you ever had a dressing break on you? That's when the oil and other ingredients separate, and it's so frustrating!
The slow drizzle while whisking vigorously is the secret to preventing this.
Assembling the Mediterranean Salad
- To the bowl with the dressing, add the drained and rinsed chickpeas. I like to add these first so they can start soaking up all those amazing flavors.
- Add the chopped cucumber, halved grape tomatoes, chopped roasted red peppers, and finely chopped red onion or shallots.
- Toss in the fresh chopped parsley and mint. Don't skimp on the herbs here! They bring such brightness to this Mediterranean chickpea salad.
- Gently toss everything together until well coated with the dressing.
I like to use two large spoons for this rather than tongs, which can be too rough on the delicate ingredients.
- Finally, add the chopped avocado and give it one more very gentle toss.
Be careful here – we want the avocado to maintain its shape and not get mushy.
- Taste and adjust the seasoning to your liking. Sometimes I add a bit more lemon juice or a drizzle of olive oil if needed.
Storage Tips for Your Mediterranean Chickpea Salad
Avocado doesn't age gracefully to say the least! So if you'd like to enjoy leftovers, portion out just what you need and add half the avocado on top.
Leave the pit on the second half, which will prevent it from browning. Wrap the leftover avocado tightly and store separately in your refrigerator.
The salad (without avocado) will keep in the fridge for up to 4 days in an airtight container.
The tomatoes might lose a little texture, but they'll still be perfectly edible.
For meal prep, I often make a big batch on Sunday, store it without avocado, and then add fresh avocado each day when I'm ready to eat.
This Mediterranean chickpea salad makes for amazing work lunches!
Finding the Perfect Avocado for Chickpea Salad
Can we talk about avocado anxiety for a minute? You know that feeling when you're at the store staring at a pile of avocados, trying to figure out which ones will be perfectly ripe when you need them?
I've totally been there!
Here's my quick guide to finding a ripe avocado:
- Color: Look for a very dark green, almost black color.
- Feel: Okay I know this is controversial! But without squeezing the fruit too hard, give it a very gentle press. If it feels soft but not mushy, that means it's likely ripe.
- Soft spots: Check for any areas that are starting to cave in. These soft spots usually mean the avocado is overripe or bruised.
I recently bought what I thought were perfectly ripe avocados for this salad, only to find they were completely brown inside. Talk about disappointment!
Now I always buy one extra, just in case.
Mediterranean Chickpea Salad Variations You'll Love
Want to switch things up? Here are some of my favorite ways to customize this Mediterranean chickpea salad:
- Add crumbled feta cheese for a tangy, creamy element
- Toss in some kalamata olives for a briny kick
- Substitute quinoa for half the chickpeas for a different texture
- Add diced bell peppers for extra crunch and color
- Mix in some cooked and cooled orzo pasta to make it more substantial
When I made this for Emily's school potluck, I added feta and olives, and it disappeared in minutes!
What's your favorite way to customize salads? I'd love to know!
Mediterranean Chickpea Salad FAQs
A lemon-Dijon dressing is perfect for chickpea salad. The combination of Dijon mustard, fresh lemon juice, garlic, and olive oil creates a bright, tangy flavor that complements the earthy chickpeas and fresh vegetables beautifully.
Yes! Mediterranean chickpea salad is highly nutritious and suitable for daily consumption. It's rich in fiber, plant protein, healthy fats, and antioxidants, making it an excellent choice for regular meals as part of a balanced diet.
Canned chickpeas are nearly as nutritious as fresh ones and much more convenient. They retain most of their fiber and protein content, though they may have slightly higher sodium. Simply rinse them well before use to remove excess salt.
The salad (without avocado) will keep in the refrigerator for up to 4 days. For best results, store avocado separately and add it just before serving, as avocado browns quickly once cut.
Recipes You May Like
- Chicken Avocado Caprese Salad - Another quick no-cook meal featuring creamy avocado and fresh ingredients.
- Homemade Cobb Salad Recipe - A classic, protein-packed salad that's perfect for meal prep.
- Homemade Grilled Chicken Salad - When you want something a little heartier but still fresh and healthy.
Final Thoughts on Mediterranean Chickpea Salad
This Mediterranean chickpea salad has become such a staple in my house that I can practically make it with my eyes closed now.
It's saved me on countless busy weeknights, and it's my go-to for potlucks because it doesn't need reheating and everyone loves it.
The combination of protein-rich chickpeas, fresh vegetables, and that zingy Dijon lemon dressing creates such a satisfying meal that you won't even miss the meat.
And isn't it nice when something this easy is also super healthy?
If you try this recipe, I'd love to hear what you think! Don't forget to save it to Pinterest for later, and tag me in your creations if you share them on social media.
Mediterranean Chickpea Salad
Ingredients
Dijon Lemon Dressing
- 1 teaspoon Dijon mustard
- 1 lemon juiced
- 1 garlic clove minced
- 1 teaspoon Aleppo pepper
- 1 teaspoon sumac
- ½ teaspoon Kosher salt
- ½ teaspoon Black pepper
- ¼ cup Extra virgin olive oil
Salad
- 2 cans chickpeas 15-ounce cans, drained and rinsed
- 1 English cucumber large, chopped
- 2 cups grape tomatoes halved
- 2 roasted red peppers seeded and chopped
- 1 small red onion or 2 shallots, finely chopped
- 1 cup parsley leaves chopped
- ½ cup mint leaves chopped
- 1 avocado pitted and roughly chopped
Instructions
- In a large bowl, whisk together the Dijon mustard, lemon juice, and minced garlic.
- Add the Aleppo pepper, sumac, and about ½ teaspoon each of salt and black pepper.
- While whisking continuously, slowly drizzle in the olive oil until the dressing becomes glossy and emulsified.
- To the bowl with the dressing, add the drained and rinsed chickpeas.
- Add the chopped cucumber, halved grape tomatoes, chopped roasted red peppers, and finely chopped red onion or shallots.
- Toss in the fresh chopped parsley and mint. Gently toss everything together until well coated with the dressing.
- Finally, add the chopped avocado and give it one more very gentle toss.
- Taste and adjust the seasoning to your liking and serve immediately.
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