The fresh, clean, and crisp flavors in this one bowl Easy Chickpea Mediterranean Chopped Salad will make you feel like a million bucks. It's so tasty, versatile, and meal prep friendly!
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fresh, crisp, & clean mediterranean salad
If you haven’t caught on by now, I REALLY love Mediterranean food. Like, it’s my GO TO and by far favorite cuisine. This Easy Chickpea Mediterranean Chopped Salad is so easy that I think I could make it with my eyes closed. It’s a one bowl’er recipe—THE ABSOLUTE BEST!
In this salad, you'll find crisp and fresh vegetables, protein-filled chickpeas, savory Mediterranean herbs, and creamy feta cheese, all tossed in a light and delicious Greek dressing. The aroma and flavor will make you feel like your basking in the warm Grecian sun with the sea breeze blowing through your hair. I'm NOT exaggerating! This salad is immaculate.
Serve your Easy Chickpea Mediterranean Chopped Salad alongside your favorite protein, stuff into a wrap, or eat straight from the bowl you made it in. I wouldn't be surprised if it became your new favorite lunch!
Ingredients you'll need
Chickpeas: I LOVE chickpeas! They are incredibly healthy and full of delicious protein. You can enjoy them raw or crisped up in the oven. The best part is that they're great at taking on the flavors you use to season them!
Onion: Because Mediterranean food usually uses red onion for crunch and bitterness, that's what I used in this salad.
Tomatoes: I grabbed some grape tomatoes because they're easy to slice and use.
Cucumbers: Crunchy texture with a fresh, clean flavor.
Bell Peppers: Get colorful! I used approximately 6 mini peppers.
Beets: Not only are these BEAUTIFUL, but they're incredibly healthy and another Mediterranean staple. I buy the ready to eat ones from Trader Joe's.
Pepper: Use some pinched cracked pepper for some flavor.
Dressing: I used this light Greek dressing. I found it at my local Kroger. You can make your own, however, if you'd like.
Dill: This herb will make you feel like you're eating this salad along the Mediterranean Sea!
Feta Cheese: A classic Mediterranean cheese.
Sides: Consider serving your salad with Naan or lavash, lettuce, or chicken.
Minimal kitchen equipment needed
Grab these tools to make this Easy Chickpea Mediterranean Chopped Salad: a large salad bowl, cutting board, knife, rubber spatula, can opener, and measuring cups and spoons.
how to make this Easy Chickpea Mediterranean Chopped Salad
This salad comes together SO quickly and easily! Just follow these steps:
- Drain and rinse your chickpeas.
- Wash and dice all produce: red onion, grape tomatoes, cucumbers, bell peppers, fresh beets (I love the ones ready to go from Trader Joes), and dill.
- Next, add the vegetables to your salad bowl and toss with cracked pepper and Greek dressing.
- Then, toss in feta cheese.
- Enjoy your salad as is or grab your favorite pita bread. I also love it on a bed of greens with grilled chicken!
You can also watch the Mediterranean Chopped Salad Web Story here!
dietary considerations
This salad recipe is vegetarian and also gluten free. To make it dairy-free/vegan, omit the feta cheese and/or use a dairy-free alternative. Do, however, make sure to check your dressing for ingredients that may fall outside of these categories.
a note on dressings
I used a store-bought Greek dressing for convenience. However, if you want to make your own, try my Homemade Lemon Vinaigrette. It's very similar to a Greek vinaigrette, but it uses lemon juice in place of red wine vinegar, which is traditionally used. So, if you're looking to keep it more traditional, just make the swap!
questions about this Easy Chickpea Mediterranean Chopped Salad
How do I store this salad?
Store in the fridge in an airtight container. Note that the salad is packed with fresh veggies, which means there may be some excess water. Just use a slotted spoon when scooping to drain any extra liquid.
Can I freeze this salad?
I would not recommend freezing this recipe. Love it for meal prep, though, as it is lettuce-less. You don’t have to worry about any greens getting soggy. However, if you’re planning to put it with protein or on a bed of fresh greens, do that immediately prior to serving.
How can I make this Chickpea Mediterranean Salad more of a meal?
You can add some meat if you'd like. Chopped grilled chicken goes great. You could also stuff it inside a pita and eat it sandwich style.
Should I peel the skin off the chickpeas?
You can eat chickpeas with the skin on, but a lot of people prefer them with the skin off. It is a bit tedious to remove the skin, so it’s just a matter of how much time you’ve got. To remove, hold each chickpea between your thumb and index finger. Then, pinch the skin off with your thumb and index finger on your other hand. Discard the skins in the trash when complete.
Why are there no olives in this Greek salad recipe?
A typical Greek salad consists of tomato, cucumber, red onion, bell peppers, feta, and olives. I chose to leave the olives out as many people don't like them. It can be difficult to pick around a single ingredient. If olives are your thing, add them! Kalamata olives are traditionally used on Greek salad.
What's the best way to wash and use fresh dill?
Dill is a delicate herb, so wait to wash until you use it. Submerge in lukewarm tap water and stir to remove the dirt. Place on a clean dish towel and pat dry. Then, strip the leaves away from the stems. I find kitchen scissors best for this. Lastly, chop the leaves finely.
Check out these other amazing mediterranean inspired recipes
The Best Mediterranean Salad Recipe
Creamy Mediterranean Chicken Wrap
Easy Chickpea Mediterranean Chopped Salad Recipe
Equipment
- large salad bowl
- Cutting Board
- Knife
- Rubber Spatula
- Can opener
- Measuring cups and spoons
Ingredients
- 15.5 oz can chickpeas
- ¼ cup red onion
- ⅓ cup grape tomatoes
- ½ cup cucumbers
- ⅔ cup bell peppers, approx. 6 mini peppers
- ½ cup fresh beets
- pinch cracked pepper
- ¼ cup light greek dressing
Instructions
- Drain and rinse your chickpeas.
- Wash and dice all produce: red onion, grape tomatoes, cucumbers, bell peppers, fresh beets (I love the ones ready to go from Trader Joes), and dill.
- Next, add the vegetables to your salad bowl and toss with cracked pepper and Greek dressing.
- Then, toss in feta cheese.
- Enjoy your salad as is or grab your favorite pita bread. I also love it on a bed of greens with grilled chicken!
Notes
I’d love to hear your thoughts in the comments below. It’s my passion to create dishes that can be shared with others. Tell me something you loved, something that you think it might need, or just say hi!
Looking for this in MyFitnessPal?
If you're using MyFitnessPal, search 'A Paige Of Positivity' and find Greek Chickpea Salad
1 serving: 19 grams Carbs | 7 grams Fat | 8 grams Protein
**Disclaimer: for most accurate macronutrients and caloric breakdown, it is recommended that you input each ingredient into your MyFitnessPal food diary.
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I made this as part of my meal prep this week and absolutely love it!! So quick and easy but I keep wanting to eat more. Thanks for the great idea!
Wow this was delicious! I used Tessemae’s Classic Greek for the dressing. The recipe made just a little bit more than my Tupperware could
hold so I just stood over the sink and devoured it - so good!!
That's my style too, Amy! Thank you for the review.
An AMAZING meal prep dish. I made some and brought the entire container to work to keep here! So delicious!