Mediterranean Chickpea Salad with Cucumber, Tomato & Feta

Cuisine: Mediterranean / Middle Eastern Fusion
Preparation Time: 15 minutes
Cooking Time: None (No cook)
Servings: 4–6

🫒 Ingredients

For the Salad Base:

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

• 1 ½ cups cucumber, diced (preferably Persian or English cucumber)

• 1 ½ cups cherry tomatoes, halved

• ½ red onion, finely diced

• ½ cup Kalamata olives, pitted and halved

• ¾ cup feta cheese, crumbled (use block feta for better texture)

• ½ cup red bell pepper, diced

• ¼ cup fresh parsley, chopped

• 2 tablespoons fresh mint, chopped (optional but refreshing)

For the Dressing:

• ¼ cup extra virgin olive oil

• 2 tablespoons fresh lemon juice

• 1 tablespoon red wine vinegar

• 1 garlic clove, minced

• 1 teaspoon dried oregano

• ½ teaspoon Dijon mustard

• ½ teaspoon salt (adjust to taste)

• ¼ teaspoon black pepper

For Garnish:

• Lemon wedges

• Extra parsley or feta

🔪 Instructions

1. Prepare the Vegetables
   Rinse and drain the chickpeas thoroughly, then pat them dry using a paper towel. This helps them better absorb the dressing.
   Dice the cucumbers, tomatoes, red onion, and bell pepper. Slice the olives and chop the herbs. Place everything in a large salad bowl.

2. Make the Dressing
   In a small bowl or jar, whisk together olive oil, lemon juice, red wine vinegar, garlic, oregano, Dijon mustard, salt, and pepper until emulsified.
   Taste and adjust seasoning — it should be tangy, garlicky, and fragrant with oregano.

3. Combine Everything
   Pour the dressing over the salad ingredients. Toss gently using salad tongs or two large spoons until every ingredient is coated.
   Let the salad rest for about 10 minutes before serving so the flavors meld together beautifully.

4. Add the Cheese
   Crumble the feta cheese on top and gently fold it in. Don’t overmix — you want some feta chunks intact for texture and flavor bursts.

5. Serve
   Garnish with lemon wedges, a drizzle of olive oil, and extra parsley. Serve chilled or at room temperature.

🍋 Serving Suggestions

• Serve alongside grilled chicken, fish, or lamb skewers for a full Mediterranean meal.

• Add to a wrap or pita with hummus for a high-protein lunch.

• Top with avocado slices or toasted pine nuts for richness and crunch.

• It also pairs perfectly with pita chips or flatbread as a fresh party salad.

🥒 Make It Your Own

• For extra flavor: Add a handful of chopped sun-dried tomatoes or roasted red peppers.

• For extra greens: Toss in baby spinach or arugula.

• For spice lovers: Sprinkle crushed red pepper flakes or add a pinch of sumac for a citrusy kick.

• Meal prep version: Store in airtight containers (without feta) for up to 3 days, then add feta before serving.

💡 Nutritional Highlights

• Rich in plant-based protein and fiber from chickpeas

• Packed with antioxidants from tomatoes, peppers, and olive oil

• A great source of healthy fats and vitamin C

• Gluten-free and easily made vegan by omitting feta or using vegan cheese

🌍 Mediterranean Story

This salad embodies the soul of Mediterranean cuisine — simple, colorful, and bursting with life.
In Greece and across the Levant, chickpeas are the humble heroes of countless dishes. They symbolize nourishment, community, and the connection between land and sea.

When Mediterranean immigrants brought these recipes to the United States, the chickpea salad quickly became a favorite. It’s now a staple in American cafés, delis, and home kitchens for its freshness and versatility.

Each bite delivers a symphony of textures and flavors — crisp cucumber, juicy tomato, briny olive, and creamy feta — all bound by the tang of lemon and the silkiness of olive oil. It’s not just a salad; it’s sunshine in a bowl. ☀️