Mediterranean Diet Salad Recipe

This super fresh, healthy and delicious Mediterranean Diet salad recipe is made with chickpeas, feta cheese and the freshest ingredients!

Whenever I make this recipe it makes me so happy and brings a smile to my face!

Needless to say, I’ve always loved chickpeas for their taste!

In addition, I really love chickpeas for their health benefits too.

To demonstrate, check out this Medical News Today article, What Are The Benefits of Chickpeas?

Specifically, eating chickpeas can help with:

  • Diabetes
  • Bone health
  • Blood pressure
  • Heart health
  • Cancer
  • Cholesterol
  • Inflammation
  • Digestion
  • Regularity
  • Weight management
  • Satiety
  • Irritable Bowel Syndrome

Mediterranean Diet Salad Recipe

Mediterranean Diet salad recipe

Above all, here are 4 reasons this Mediterranean salad recipe will make you happy.

1. Easy to Make Mediterranean Diet Salad

First, because it is super easy to make – Only 4 simple steps and a handful of ingredients.

For the most part, you just have to get together all of your ingredients and do a little chopping and whisking.

The total time to make this salad is 20 minutes at most.

Mediterranean Diet salad recipe

2. Satisfying & Filling

Second, because this is one of those hearty salads that’s so satisfying and filling!

For one thing, chickpeas are a great source of extra proteins and a good source of fiber.

Additionally, along with the feta cheese, this recipe packs 5 grams of fiber and 8 grams of protein per serving.

Chickpea Salad

3. Maintain Your Mediterranean Diet Lifestyle

In short, you’ll have zero guilt while eating this salad recipe since it fits right in with your Mediterranean Diet lifestyle.

Clearly, this recipe is a fantastic dinner side dish to make on Meatless Mondays!

Mediterranean Diet salad recipe

4. Delicious

And, four, this Mediterranean chickpea salad with tangy feta cheese is absolutely delicious!

Chickpeas and feta are the perfect combination

In this case, the dressing is homemade using fresh squeezed lemon juice, olive oil, minced garlic, salt, pepper, and ground cumin.

Hence, the freshness of this delicious dressing makes it so much better than store-bought dressings.

Therefore, it’s the perfect accompaniment to the feta cheese, spring onions, and Italian parsley.


Here are the simple, fresh ingredients that you’ll easily find at your grocery store:

  • Fresh Lemon Juice
  • Extra Virgin Olive Oil (EVOO)
  • Garlic
  • Sea Salt or Kosher Salt
  • Cumin
  • Black Pepper
  • Chickpeas (Garbanzo Beans)
  • Spring Onions
  • Fresh Italian Parsley

Step-By-Step Instructions

Step 1: Prepare Homemade Mediterranean Salad Dressing

First, in a large mixing bowl whisk together your lemon juice, olive oil, minced garlic, salt, pepper, and cumin.

Step 2: Stir in Chickpeas, Spring Onions & Parsley

Now, mix in your drained (if canned) chickpeas, sliced spring onions, and chopped Italian parsley.

Step 3: Let Stand At Room Temperature for 15 Minutes

Then, leave your salad at room temperature for 15 minutes.

This will allow the olive oil, seasonings, and fresh herbs to soak in their Mediterranean flavors.

Step 4: Add Feta Cheese and Serve

Lastly, add your crumbled feta cheese, mix in gently and serve!

Substitutions and Additions

Here are some ingredients that you can substitute or add in to your Mediterranean Diet Salad Recipe:

  • Red Onion
  • Cherry Tomatoes
  • Red Peppers
  • Kalamata Olives or Black Olives
  • Red Wine Vinegar or Balsamic Vinegar
  • English Cucumber
  • Substitute White Beans, Kidney Beans, and/or Back Beans vs. Chickpeas
  • Artichoke Hearts
  • Red Bell Pepper
  • Sun-dried Tomatoes
  • Romaine Lettuce and/or Leafy Greens
  • Fresh Oregano
  • Lime Juice
  • Fresh Mint

How To Store This Mediterranean Diet Salad Recipe

To store any leftovers, place your salad in an airtight container with a tight lid and place in the refrigerator for up to 5 days.

You can freeze your chickpea salad as well, as long as you place it in a freezer-safe container or bag.

This salad can be frozen for up to 3 months.

Then, when you’re ready to serve it, remove it from the freezer and place it in the refrigerator overnight until it is completely thawed.

Mediterranean Diet Salad Recipe

Healthy Chickpea Salad That Will Make You Happy

Mediterranean Diet Salad Recipe

Housewives of Frederick County
Delicious and super easy to make, this chickpea Mediterranean Diet salad recipe will wake up your taste buds, fill you up, and keep you on your healthy eating lifestyle.
5 from 2 votes
Prep Time 20 minutes
Resting Time 15 minutes
Course Salad
Cuisine American
Servings 6 (2/3 cup) servings
Calories 227 kcal


  • ¼ cup Lemon Juice, fresh squeezed
  • ¼ cup Olive Oil, Extra Virgin EVOO
  • 2 cloves Garlic, minced
  • ½ tsp Kosher or Sea Salt
  • ½ tsp Ground Cumin
  • ¼ tsp Ground Black Pepper
  • 2 15 oz cans Chickpeas (Garbanzo Beans), rinsed & drained
  • 4 Spring Onions, thinly sliced
  • ½ cup Fresh Italian Parsley, chopped
  • ½ cup Feta Cheese, crumbled


  • In a large bowl, whisk together lemon juice, olive oil, minced garlic, salt, pepper, and cumin.
  • Stir in chickpeas, spring onions, and parsley.
  • Let stand at room temperature for 15 minutes.
  • Add feta cheese and enjoy!
Keyword chickpea Mediterranean salad, Chickpea Salad, chickpeas, garbanzo bean salad, garbanzo beans, mediterranean diet, mediterranean diet salad recipe, salad

Finally, for other healthy and delicious salad recipes, click on over to:

Layered Salad in a Mason Jar

Chicken Cabbage Salad with Almond Dressing,

Asian Chicken Salad

Mediterranean Diet Salad Recipe
Mediterranean Diet salad recipe
Mediterranean Diet salad recipe
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7 thoughts on “Mediterranean Diet Salad Recipe”

  1. 5 stars
    This is an amazing recipe. SO easy to make and SOOO yummy. I wish I knew about it sooner!! Truly, if you like chicken Pease, do this.

    I put mine over some rice to make it more substantial, and added some good olives as a garnish.


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