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    Home » Beans and Legumes » Easy Vegetarian Mediterranean Chickpea (Garbanzo Bean) Salad with Feta

    Easy Vegetarian Mediterranean Chickpea (Garbanzo Bean) Salad with Feta

    Published: Apr 15, 2021 · Modified: Oct 24, 2022 by Linda Baker · This post may contain affiliate links

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    This recipe for Mediterranean Chickpea Salad with Feta combines fiber-rich chickpeas (also known as Garbonzo beans, with fresh veggies and creamy salty Feta cheese. Eat it as a side dish, or put it on some lettuce and call it lunch.

    Fresh tomatoes highlight this Mediterranean Chickpea Salad with Feta.
    A glass dish filled with Mediterranean Chickpea salad is great for a side, make it a vegetarian lunch.

    Why you should make this recipe:

    Mediterranean Chickpea Salad with Feta

    As the summer months approach, we all look forward to more outdoor time.

    More picnics. More grilling.

    Easy simple delicious food that can be made in the cool of the morning and served with easy dinner fares such as Grilled Rack of Lamb with Spinach Artichoke Pesto or a Grilled Chicken Sandwich with Sundried Tomato Tamponade, or even just a hamburger.

    And while my Pasta Salad with Sun-Dried Tomato or Lindy's Family Potato Salad recipes are great choices, I'm always looking for something new, interesting, tasty, easy, healthy, can sit out in the air for a while sides.

    And this recipe for Mediterranean Chickpea Salad with Feta certainly fits that bill.

    Filled with fiber-rich garbanzo beans (chickpeas), fresh veggies, and a bright dressing, it's a perfect side for most summer food, and pretty great the rest of the year as well. 

    The ingredients for Mediterranean Chickpea Salad on a rustic wooden board.
    The ingredients you need to make this recipe. You can use canned or dried garbanzo beans

    INGREDIENTS, VARIATIONS, AND SUBSTITUTIONS

    What you need to make this easy Mediterranean Chickpea Salad with Feta

    • Chickpeas - Also known as Garbonzo Beans. These can either be canned or cooked fresh. I'll tell you more about how to cook them fresh later in the post, but canned is so convenient. These days most canned beans are not canned in cans using BPA which had been proven to contribute to certain cancers, such as breast cancer. So look at your can and make sure it is BHT-free. If not, cook fresh. Don't like Chickpeas? Cannellini beans will work in their place.
    • Cucumber - If using a standard common slicing cucumber, I recommend you both peel and seed it as these may be unpleasant to eat without taking this extra step. I used Persian cucumbers which are smaller, thinner-skinned, and slightly sweeter so they did not require me to peel them. English hothouse cucumbers can be left with skin and seeds as well, although I prefer them seeded. 
    • Cherry Tomatoes - Or grape tomatoes are best in this dish, however, you could dice a large tomato. 
    • Red Onion - A sweet onion, such as Vidella, Walla-Walla, or Maui, could be used, but I prefer red for both look and taste. 
    • Feta Cheese - Feta is a Greek brined curd white cheese made from sheep's milk or from a mixture of sheep and goat's milk. Its flavor is tangy and salty, ranging from mild to sharp. I always buy a brick of cheese rather than pre-crumbled. But either will work. I don't think there is a proper substitute for Feta. If you don't like feta cheese, I would just omit it.
    • Fresh Herbs - Parsley and mint are great in this dish. You could also add some fresh dill and/or minced oregano or marjoram. 
    • Extra Virgin Olive Oil - Preferably Greek olive oil. Greek olive oil tends to be green and packs a strong flavor and aroma. But of course, any GOOD quality Italian or Spanish olive oil will work. 
    • Fresh Lemon Juice or Red Wine Vinegar - I find I prefer lemon juice, but red wine vinegar is also delcious. I wouldn't use a strong balsamic nor an apple cider vinegar here as the flavors are too strong and distinct. 
    • Salt and freshly ground pepper - Of course.
    Chickpea or Garbanzo bean salad in the foreground with healthy spinach and another salad in the background.
    Delicious and refreshing!

    Step by step how to put this salad together

    Putting this salad together is super easy. 

    1. Cook and chill your chickpeas, or open your can of garbanzo beans and drain them. Dump into a bowl.
    2. Determine whether or not your want to peel and seed your cucumber. Then peel and remove seeds and dice, or just dice the cucumber into a medium dice. Put them in the bowl.
    3. Cut your cherry or grape tomatoes in half. Add to bowl. If using a large tomato, cut in half and then gently squeeze to remove some of the seeds and a bit of the juice so it doesn't dilute the dressing. Add to the bowl.
    4. Mince your chosen herbs. Add to the bowl. 
    5. Give it all a nice sprinkle of salt and freshly ground pepper, then give it a stir.
    6. In a separate small bowl, whisk together the lemon juice, or red wine vinegar with the olive oil until well emulsified. Pour into the bowl and gently mix.
    7. Add your crumbled feta, gently mix until incorporated. Be careful not to mix too vigorously or you will have feta cottage cheese, you want larger pieces.
    8. Cover with plastic wrap and put into the refrigerator for at least an hour. You can marinate overnight if desired. Remove from the refrigerator and bring to room temperature before serving - about 1 hour.

    HOW TO STORE LEFTOVERS

    Any leftover salad can be stored, covered, in the refrigerator for 3 - 4 days. While the salad would not be spoiled after that time, it would show signs of age in the tomatoes, and fresh herbs. Any more time and the taste will be affected. 

    The shadows play on the table holding a glass bowl of salad.
    A perfect side salad for a simply grilled steak or chicken breast.

    FAQ's

    Chickpea - Garbanzo Bean What is the difference?

    The only difference is what they are called, depending on where you are. Or what cuisine you are making. Chickpea comes from the Latin word cicer, referring to the plant family of legumes, Fabaceae. It is also known by its popular Spanish-derived name, the garbanzo bean.

    Although the use of the word "Hummus" has become synonymous with any dip that uses any type of legume, the actual Arabic translation for chickpea is hummus. Therefore, any puree made from other than chickpeas is not really hummus at all, it's simply a vegetable puree. True Hummus can only be made from chickpeas.

    WHAT ARE THE HEALTH BENEFITS OF CHICKPEAS?


    Chickpeas are low in both fat and calories while being high in protein and fiber. They are a great protein source for those on a plant-based diet. 

    Providing both vitamins and minerals, chickpeas also help decrease the risk of heart disease while promoting healthy digestion. 

    How do I cook dried chickpeas?

    Rinse the chickpeas, transfer them to a large pot, and add enough water to submerge all the beans. Cover the pot and let soak for at least three hours (or overnight) on your countertop. Toss the water, rinse, then add three cups of water for every one cup of dry chickpeas. Bring to a boil, reduce to a simmer and simmer for 30 to 60 minutes or until the beans reach your preferred tenderness. You want them slightly firm so they hold up in the salad, so do not overcook them. Drain any excess water. For this recipe, chill before proceeding with the salad.

    I have a peanut allergy. Can I eat chickpeas?


    Chickpeas are a part of the legume family, so they are related to kidney, lima, and black beans as well as peanuts which, BTW, is why those with peanut or nut allergies might want to steer clear. 

    Tomatoes, garbanzo beans, feta cheese, fresh herbs, combine to make the colorful salad that is being served in an ornate glass bowl.
    Fresh crisp veggies along with salty Feta cheese and a bright fresh dressing

    WANT MORE HEALTHY SIDE SALADS?

    Low Fat Spicy Mexican 3-Bean Salad

    Quick Spicy Thai Style Eggplant

    Tomato Cucumber Blueberry Salad

    Farro Salad

     

    A glass dish filled with Chickpea salad with feta.

    Mediterranean Chickpea Salad with Feta

    LindySez
    This recipe for Mediterranean Chickpea Salad with Feta combines fiber-rich chickpeas (also know as Garbonzo beans, with fresh veggies and creamy Feta cheese.  Eat it as a side dish, or put it on some lettuce and call it lunch. 
    5 from 2 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Additional Time 1 hour hr
    Total Time 1 hour hr 10 minutes mins
    Course Salads
    Cuisine Mediterran
    Servings 4 - 6 servings
    Calories 297 kcal
    Prevent your screen from going dark

    Ingredients
      

    • 1 15 ½-ounce can garbanzo beans drained and rinsed or 2 cups fresh cooked chickpeas (garbanzo)
    • 1 cup peeled seeded, diced cucumber (if using hothouse English or Persian cucumber, no need to peel or seed)
    • 1- pint cherry tomatoes or grape tomatoes halved - about 1 cup
    • ¼ cup diced or thinly sliced red onion
    • 3 tablespoons minced fresh parsley - or to taste
    • 1 tablespoon minced fresh mint
    • ⅓ cup good quality extra virgin olive oil
    • ⅛ cup fresh lemon juice or red wine vinegar
    • ½ to 1 cup crumbled feta cheese
    • Salt and freshly ground pepper to taste

    Instructions
     

    • Combine the chickpeas, cucumber, tomatoes, red onion, parsley, mint, and any other optional herbs in a large bowl. In a small bowl whisk together the olive oil and lemon juice or vinegar, season with salt and pepper. Pour enough dressing on the salad to coat well. (You may not need all the dressing.) Gently stir in the crumbled feta. Taste and adjust seasonings. Chill for at least 1 hour; stir and serve.

    Notes

    While this salad is best if left to marinate in the refrigerator for an hour or so, it can be served immediately.
    Optional additional herbs might include fresh dill, fresh oregano, or fresh marjoram.
    Be gentle when stirring so you don't break the feta into crumbs - you want some nice cubes/chunks of feta.

    Nutrition

    Serving: 1gCalories: 297kcalCarbohydrates: 24gProtein: 9gFat: 19gSaturated Fat: 6gPolyunsaturated Fat: 12gCholesterol: 22mgSodium: 286mgFiber: 5gSugar: 9g
    Keyword chickpea, garbanzo bean salad, Mediterranean diet, summer salad
    Tried this recipe?Let us know how it was!

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    Comments

    1. Brian says

      September 07, 2021 at 7:48 pm

      5 stars
      The chick peas make this
      Serve with a buttery chard

      Reply

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    Hi, I'm Lindy.

    Welcome to LindySez! I'm Lindy, a self-taught home chef with a passion for helping others feel confident in the kitchen. I believe cooking should be approachable, fun, and above all, delicious!

    My mission is to guide anyone—whether you grew up on fast food or rarely cooked at home—to create amazing meals with ease. Through simple recipes and practical tips, I’ll show you how to turn everyday ingredients into flavorful dishes.

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