Healthy Lunch Mediterranean Chickpea Salad

Name: Healthy Lunch Mediterranean Chickpea Salad
Prep time: 10 min
Cook time: 5 min
Total time: 15 min
Yield: 4 servings
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed; 1 cup cherry tomatoes, halved; 1 cucumber, diced; 1 red onion, finely chopped; 1 bell pepper, diced; 1/4 cup fresh parsley, chopped; 1/4 cup Kalamata olives, pitted and sliced; 3 tablespoons olive oil; 2 tablespoons red wine vinegar; 1 teaspoon dried oregano; 1 clove garlic, minced; Salt and pepper to taste

Highlighted under: Daily Recipes

I love preparing this Healthy Lunch Mediterranean Chickpea Salad when I need a quick, nutritious meal that’s bursting with flavor. It’s a delightful combination of crunchy vegetables, hearty chickpeas, and zesty dressing that's both satisfying and refreshing. The best part is how customizable it is; you can easily switch out ingredients based on what you have on hand. Plus, it takes only 15 minutes to whip up, making it perfect for those busy days when I crave something healthy yet delicious.

Created by

Naomi Ashcroft

Last updated on 2026-01-05T17:02:34.033Z

When I first made this Mediterranean Chickpea Salad, I was amazed at how simple ingredients could come together to create such a vibrant dish. I tossed in some fresh herbs and a squeeze of lemon juice, and that made all the difference! The chickpeas add a protein punch while keeping the salad filling. I particularly enjoy enjoying it cold as the flavors meld beautifully over time.

One of my favorite tips is to let the salad sit for about 10 minutes before serving. This not only enhances the flavor, but it also ensures all the ingredients are well-marinated. Pairing it with crusty whole-grain bread or pita makes for a wholesome lunch that keeps me energized throughout the day.

        Why You'll Love This Recipe
        Packed with protein and fiber for lasting energy
Vibrant flavors that transport you to the Mediterranean
Easily customizable with seasonal vegetables

      

Ingredients

Salad Ingredients

1 can (15 oz) chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1 cucumber, diced
1 red onion, finely chopped
1 bell pepper, diced
1/4 cup fresh parsley, chopped
1/4 cup Kalamata olives, pitted and sliced

Dressing

3 tablespoons olive oil
2 tablespoons red wine vinegar
1 teaspoon dried oregano
1 clove garlic, minced
Salt and pepper to taste

Feel free to substitute any of your favorite veggies!

Instructions

Prepare the Vegetables

In a large mixing bowl, combine the chickpeas, cherry tomatoes, cucumber, red onion, bell pepper, parsley, and olives. Toss gently to mix.

Make the Dressing

In a small bowl, whisk together the olive oil, red wine vinegar, dried oregano, minced garlic, salt, and pepper until fully combined.

Combine

Pour the dressing over the salad and toss until everything is well coated. Adjust seasoning if necessary.

Serve

Let the salad sit for 10 minutes before serving to allow the flavors to meld. Enjoy cold or at room temperature!

Serve with pita or whole-grain bread for a complete meal!

Pro Tips

You can add feta cheese or avocado for an extra layer of flavor and creaminess.

Questions About Recipes

→ Can I prepare this salad in advance?

Yes, this salad keeps well in the fridge for up to 2 days. Just add the dressing right before serving.

→ What other vegetables can I add?

Feel free to include ingredients like carrots, radishes, or even spinach for variety!

→ Is it vegan-friendly?

Absolutely! This salad is entirely plant-based and perfect for a vegan diet.

→ How can I change the flavor profile?

Experiment with different herbs and spices like basil or cilantro for a unique twist!