The Best Greek Chickpea Salad (15 minutes!) - The Kitchen Girl (2024)

5 from 31 votes

Total 15 minutes minutes

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Whip up this easy and irresistible Greek chickpea salad with tender chickpeas, cucumbers, tomatoes, Kalamata olives, feta, and zingy Greek dressing. It's a Mediterranean delight!

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Table of Contents hide

1) Why you'll love my Greek chickpea salad recipe

2) Greek chickpea salad ingredients

3) Dressing for Greek chickpea salad

5) Recipe tips

6) Recipe variations

7) Chickpeas are miracle food

8) Serving ideas

9) Salad recipes you'll love

10) 📖 Recipe

11) The Best Greek Chickpea Salad Recipe

Why you'll love my Greek chickpea salad recipe

If you’re ready to crush some Mediterranean cravings in the easiest way possible, you’ll love this chickpea Greek salad recipe. It’s quick, nutritious, and so delicious that I guarantee you'll have a new appreciation for garbanzo beans and chopped vegetables in the same bowl. In fact, I often find myself eating this salad as an entree all by itself—it’s that satisfying.

What makes this salad so great is the combination of tender chickpeas with fresh vegetables, savory olives, creamy feta cheese, and Greek dressing. You'll be amazed at how a few simple groceries can create authentic Greek salad flavors - just like my cucumber tomato feta salad and orzo salad.

This 15-minute miracle Greek salad is zesty, vibrant, and heart-healthy – all the things you love about Mediterranean food.

Greek chickpea salad ingredients

  • Cooked chickpeas - Use canned chickpeas or make Instant Pot chickpeas with dried chickpeas.
  • English cucumber - These have soft, edible skin, but any variety can be used and peeled, if needed.
  • Cherry tomatoes - Or any tomato variety will work.
  • Red onion - Slice these to your liking (I prefer super thin).
  • Red bell pepper - Any variety of bell peppers will work.
  • Pitted kalamata olives - An essential ingredient for any Greek salad.
  • Feta cheese - Use block feta or crumbled feta.
The Best Greek Chickpea Salad (15 minutes!) - The Kitchen Girl (2)

Dressing for Greek chickpea salad

This is a very standard ingredient combination for Greek salad dressing with a perfectly balanced blend of acid, fat, and heat. Feel free to customize it to your liking!

  • red wine vinegar - Or other vinegar can be used.
  • lemon juice - Freshly squeezed lemon juice is always recommended.
  • Dijon mustard - Adds a hint of spice to dressing and acts as a binder.
  • extra virgin olive oil - Only the best oil for the best Greek chickpea salad.
  • oregano - Can be fresh or dried.
  • sea salt and black pepper - to taste
The Best Greek Chickpea Salad (15 minutes!) - The Kitchen Girl (3)

How to make Greek chickpea salad

Step 1. Place chickpeas, cucumbers, bell peppers, tomatoes, onion, olives, parsley, and feta in a large bowl and cover until ready to serve.

Pro tip: I like to leave the feta cheese whole until it’s time to serve, which helps it stay moist during storage. Then, simply crumble it before dressing the salad.

The Best Greek Chickpea Salad (15 minutes!) - The Kitchen Girl (4)
The Best Greek Chickpea Salad (15 minutes!) - The Kitchen Girl (5)

Step 2. To make the dressing, combine lemon juice, vinegar, Dijon, and oregano in a mixing bowl. Drizzle olive oil into the mixture and whisk until creamy. Add salt and pepper to taste.

The Best Greek Chickpea Salad (15 minutes!) - The Kitchen Girl (6)
The Best Greek Chickpea Salad (15 minutes!) - The Kitchen Girl (7)

Step 3. To serve, add Greek dressing to salad. Toss to combine. Devour!

The Best Greek Chickpea Salad (15 minutes!) - The Kitchen Girl (8)
The Best Greek Chickpea Salad (15 minutes!) - The Kitchen Girl (9)

Recipe tips

  • Add salt sparingly (if at all) – You may not need to add any salt to the Greek dressing since the chickpeas, olives, and feta have high enough sodium content to flavor this salad.
  • To make ahead, chop all chickpea salad components and mix the Greek dressing up to 2 days in advance. Store salad ingredients separate from the dressing.
  • Dress the chickpea salad just before serving for optimal freshness.

Recipe variations

  • Add other proteins like grilled salmon, quinoa, or shredded chicken.
  • This Greek chickpea salad recipe does not contain added sugar. Add a teaspoon of honey to sweeten it.
  • Feel free to adjust the vinegar or olive oil ratio to dial in your preferred acid-to-fat ratio.
  • Add other fresh herbs to this salad or to the dressing, including fresh dill, oregano, chives, and basil – the sky's the limit!
The Best Greek Chickpea Salad (15 minutes!) - The Kitchen Girl (10)

Chickpeas are miracle food

Chickpeas are versatile, easy to use, always available, nutrient dense, and budget-friendly. If your go-to chickpea recipe is Mediterranean hummus, you're going to have a new favorite use for them with this Greek chickpea salad.

Serving ideas

Greek chicken salad is enjoyable as an entrée all in itself. Take it to a potluck and wow everyone! It's also the perfect side salad to round out simple protein entrees for your family dinner. Consider pairing it with air fryer whole chicken, baked chicken legs, or our favorite Greek lemon chicken.

Salad recipes you'll love

  • Lemony Kale Chickpea Salad
  • Chickpea Salad Sandwich
  • Turmeric Chickpea Buddha Bowl
  • Vegetable Quinoa Salad
  • Black Eyes Pea Salad

📖 Recipe

The Best Greek Chickpea Salad (15 minutes!) - The Kitchen Girl (11)

The Best Greek Chickpea Salad Recipe

Whip up this easy and irresistible Greek chickpea salad with tender chickpeas, cucumbers, tomatoes, Kalamata olives, feta, and zingy Greek dressing. It's a Mediterranean delight!

Prep TimePrep Time: 15 minutes mins

Total timeTotal Time: 15 minutes mins

Yield 6 cups

Author Traci Antonovich

5 from 31 votes

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Ingredients

For the salad

  • 1 ½ cups Cooked Chickpeas or 1 (15 ounce can) drained
  • ½ large English Cucumber quartered and sliced (about 1 cup)
  • ½ large Red Bell Pepper diced (about 1 cup)
  • 1 cup Cherry Tomatoes halved
  • ½ medium Red Onion thinly sliced (about 1 cup)
  • ½ cup Pitted Kalamata Olives
  • ¼ cup Fresh Parsley chopped
  • 2 ounces Feta Cheese (block or crumbled) (about ½ cup)

For the dressing

  • 1 Lemon juiced (about 2 tablespoons)
  • 1 tablespoon Red Wine Vinegar
  • 1 teaspoon Dijon
  • 1 teaspoon Dried Oregano or 2 teaspoons fresh oregano
  • 2-3 tablespoons Extra Virgin Olive Oil
  • Salt to taste
  • Black Pepper to taste

Instructions

  • Place CHICKPEAS, CUCUMBER, BELL PEPPERS, TOMATOES, ONIONS, OLIVES, PARSLEY, and FETA CHEESE in a large bowl.

  • In a small mixing bowl, whisk together LEMON JUICE, VINEGAR, DIJON, and OREGANO. Continue whisking and drizzle OLIVE OIL in to form an emulsion. Add SALT and PEPPER to taste.

  • To serve, crumble the block of feta cheese, add Greek dressing, and toss to combine.

  • To store, refrigerate in an airtight container up to 3 days (for dressed salad) or 5 days (for non-dressed salad).

Recipe Notes

  • Add salt sparingly (if at all) – You may not need to add any salt to the Greek dressing since the chickpeas, olives, and feta have high enough sodium content to flavor this salad.
  • To make ahead, chop all chickpea salad components and mix the Greek dressing up to 2 days in advance. Store salad ingredients separate from the dressing.
  • Dress the chickpea salad just before serving for optimal freshness.

Did you make this recipe? I'd love to see it!Follow @thekitchengirl on Instagram, snap a photo, and tag #thekitchengirl. This always makes my day!

Nutrition

Serving: 1cup | Calories: 283kcal | Carbohydrates: 35g | Protein: 12g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 8mg | Sodium: 310mg | Potassium: 602mg | Fiber: 10g | Sugar: 7g | Vitamin A: 910IU | Vitamin C: 30mg | Calcium: 124mg | Iron: 4mg

Course Meal Prep, Salad, Side Dish

Cuisine Greek, Mediterranean

Diet Gluten Free, Vegetarian

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The Best Greek Chickpea Salad (15 minutes!) - The Kitchen Girl (2024)

FAQs

What is the best time to eat chickpea salad? ›

You can eat chickpeas at night because chickpeas are low in fat and high in protein. Please check a recipe given below. This Chickpea Salad Recipe is easy to make and makes a great side salad dish that the whole family will enjoy.

Why is chickpea salad good for you? ›

As a rich source of vitamins, minerals, and fiber, chickpeas may offer a variety of health benefits, such as aiding weight management, improving digestion, and reducing your risk of disease. Additionally, this legume is high in protein and makes an excellent replacement for meat in many vegetarian and vegan dishes.

How long does Greek salad last in the fridge? ›

In a large bowl toss together cucumbers, tomatoes, bell pepper, chickpeas, olives, red onion and parsley. Greek salad can stay last 4 days in fridge.

Is it OK to eat chickpeas everyday? ›

You can eat at least one serving (28 grams) of chickpeas per day. However, don't eat more than 70 grams a day since that can cause adverse side effects. If you consume too many chickpeas, some side effects you may get include bloating, nausea, and gas. It's important to remember that chickpeas should not be eaten raw.

Is it OK to eat chickpeas empty stomach? ›

Chickpeas are rich in dietary fiber, which can help regulate digestion and promote regular bowel movements. Consuming them on an empty stomach may help jumpstart your digestive system for the day.

Are chickpeas anti-inflammatory? ›

No, chickpeas aren't considered inflammatory. Most healthcare providers consider chickpeas to be an anti-inflammatory food. This means they can help fight harmful inflammation in your body. They're also high in fiber and a good source of protein.

Which is healthier, chickpeas or garbanzo beans? ›

Are there differences in nutrients between chickpeas and garbanzo beans? No, chickpeas and garbanzo beans do not have a nutritional difference, as they are the same type of legume.

Are canned chickpeas as healthy? ›

Great news! Both canned and dried varieties of chickpeas are nutritious! When purchasing canned varieties, look for those labeled "no salt added" or "low in sodium." Overall, beans are budget-friendly, but dried can often be less expensive and also more flavorful than canned.

Is chickpea a carb or protein? ›

Chickpeas count as both a carbohydrate and a protein. One half-cup of cooked chickpeas provides approximately 22 grams of carbohydrates and 7 grams of protein. That's the same about of protein as about one ounce of lean meat, lean poultry, or seafood, making chickpeas a great source of plant-based protein.

Are garbanzo beans good or bad for you? ›

Naturally low in saturated fat, loaded with nutrients

While naturally low in saturated fat, chickpeas are nutrient-dense. They provide nearly 20 grams of protein in a ½-cup serving and 5 grams of dietary fiber. Chickpeas also are a source of folate, iron, vitamin C and phosphorus.

What to pair with chickpeas? ›

How to Use Roasted Chickpeas in Cooking
  • Sprinkle them onto a soup as a wholesome alternative to croutons.
  • Sprinkle over a salad for a crunchy topping and protein boost.
  • Pair with your favorite grain and sauce for a quick bowl meal.
  • Add to a wrap with hummus or guacamole.
  • Snack on them!
  • Stuff them into baked sweet potatoes.
Feb 13, 2021

Is it OK to eat Greek salad everyday? ›

It is rich in vitamin A, vitamin C, potassium, and iron. It also contains ingredients full of phytonutrients and antioxidants, such as oil and onion, which reduce the risk of cancer and heart disease. We suggest adding this low-fat superfood to your everyday diet!

How do you keep Greek salad from getting soggy? ›

Place a folded paper towel in the bottom of your meal prep container to keep greens from getting soggy. Sprinkle Greek herbs over the top for extra Mediterranean flavor. Be sure to keep the dressing separate from the salad until you're ready to eat it. You can use these disposable containers or this reusable container.

What is Greek dressing made of? ›

This basic homemade Greek dressing or sauce is made up of a few key ingredients: lemon juice and olive oil, with garlic and dried oregano, whisked together until emulsified. The basic ratio to make ladolemono is 1:3–one part lemon juice to three part excellent extra virgin olive oil.

Can we eat chickpea salad at night? ›

Can I eat Chickpeas at night? Yes, it is ok to eat Chickpeas at night, in fact, they can be eaten at any time of day. Chickpeas are rich in vitamin B6, magnesium and a constituent (tryptophan) which helps in getting a healthy and sound sleep[6].

Are chickpeas good before bed? ›

Chickpeas have a high amount of vitamin B6, an essential vitamin used in the body's production of melatonin. So if you're suffering from insomnia, try digging into some hummus for lunch or grab a falafel pita for dinner, and you'll be dozing off in no time.

What are the benefits of eating chickpeas every morning? ›

They help with digestion.

Studies have found that eating more chickpeas can help make bowel movements easier and more regular. They can help lower cholesterol. Soluble fiber is good for more than gut health. It can lessen your total cholesterol and your LDL (“bad”) cholesterol.

Do chickpeas take a long time to digest? ›

The digestion of different grains and carbohydrates again takes longer than processing fruit and vegetables. Grains like brown rice, buckwheat and oats can take approximately an hour and a half to exit your stomach, whereas legumes like chickpeas, lentils, beans etc. take even more – around two hours.

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