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This fresh Mediterranean Chickpea Salad (garbanzo bean) tosses canned chickpeas with cucumber, tomato, red onion, olives, and herbs in a zesty lemon–red wine vinaigrette. Just 15 minutes prep, no cooking. The best flavor is after a 30-45 minute chill making this a perfect prep ahead salad.
Pro tip: Let the dressed chickpeas rest before serving, salt and acid brighten the beans while the cucumbers stay crisp.
This was delicious! I had already made some Italian dressing a few days before and I used that and added fresh squeezed lemon and feta cheese. It was beautiful and flavorful dish! My husband liked it and he’s not a cucumber fan.
– Dawn
Fresh ingredients like beans, veggies and olives are combined in one big bowl for the Mediterranean Chickpea salad. It’s fresh, delightfully delicious and packed with all the good stuff, like crisp cucumber, juicy tomatoes and salty olives. It’s also simple to make in just minutes including the zesty dressing. You’re going to want to add this one to your list of best summer salads!
Kellie’s Note
TJ’s Balela Salad
There’s just one thing I hate about Trader Joe’s and it’s that they frequently discontinue some of my favorite things. No explanation. No apology.
The one thing I always go for is the Balela Salad, which is a Mediterranean Chickpea Salad that’s packed with flavor and fresh ingredients. I used to grab this chickpea salad for an easy lunch when I worked nearby and eat the whole container in the car. It always made me feel like I just pumped myself up with nutrients and revitalized my energy for the remainder of the day.
But the last few visits, I couldn’t find it anywhere! I needed to rectify the situation so I made my own and I made it even better than the Trader Joe’s version! AND it takes less time to make than it does for my to drive all the way to the store to buy it.
There are really no rules to making this easy chickpea salad. For this Mediterranean Chickpea Salad recipe I grabbed ingredients that I are bright, vibrant and fresh and commonly found in the popular Mediterranean diet.
What I love most about this chickpea salad is that you can customize it to your own preferences. If you don’t like olives, leave them out, want something a little spicy, throw in a little bit of chopped jalapeno. It’s your salad your way, I even add chunks of creamy avocado when the mood strikes.
Ingredients for Chickpea Salad
- Beans – Fiber packed beans bulk up the salad with plant-based protein and I start with a combination of canned garbanzo beans (canned chickpeas) and canned black beans. You can use other types of beans that you may have on hand like pinto beans or cannellini beans.
- Vegetables – Feel free to make this salad your own by swapping the fresh veggies I used but my go-to vegetables are English cucumber, grape tomatoes and red onion. Sometimes I’ll even throw in bell peppers, chopped broccoli florets or whatever I have on hand to clean out the fridge.
- Olives – The saltiness of olives adds so much contrast to the crisp, freshness of the vegetables. I use both green olives and black olives. You can substitute with Kalamata olives, Not an olive fan? You can leave them out and toss in a few tablespoons capers for the briny flavor.
- Herbs – Fresh herbs level up the salad. Fresh parsley and fresh mint add bright flavor to this recipe. You can also toss in chopped cilantro or fresh dill.
- Dressing – I keep the dressing simple by whisking together extra virgin olive oil, red wine vinegar, fresh lemon juice, lemon zest, kosher salt and black pepper. We also love using this Easy Apple Cider Vinaigrette for a twist.
For the full ingredient list and instructions, see the recipe card below.
Ingredient Swaps and Substitutions
| Category | Use | Easy Swap |
|---|---|---|
| Beans | Chickpeas (and optional black beans) | Cannellini, great northern, or pinto |
| Vegetables | Cucumber, red onion | Celery, bell pepper, radish |
| Salty | Kalamata olives | Castelvetrano olives or capers |
| Herbs | Parsley + mint | Dill or cilantro |
| Heat | Jalapeño (optional) | Crushed red pepper |
| Creamy Add-Ins | Avocado (optional) | Feta crumbles or tahini drizzle |
How To Make Chickpea Salad
- Drain and rinse the beans thoroughly and add to a large bowl.
- Combine the chickpeas, black beans, cucumbers, tomatoes, olives, parsley and mint until well combined. Set aside.
- Whisk together the olive oil, vinegar, lemon juice, zest and garlic in a small bowl then season with salt and pepper.
- Pour the dressing over the salad ingredients and stir to combine.
- Chill the salad for 30 minutes to allow the ingredients to meld together.
- Stir again and serve.
If you want something a little more “stick to your ribs” we love this Mediterranean Orzo Salad!
What are Chickpeas (Garbanzo Beans)?
Chickpeas, also called garbanzo beans, are mild, meaty legumes that hold up beautifully in salads and soak up flavor from vinaigrettes. An excellent source of lean protein, they’re also loaded with vitamin K, folate, phosphorus, zinc, copper, manganese, choline, and selenium. Fiber filled, chickpeas also contain exceptional levels of iron, vitamin B-6, and magnesium.
How To Store Leftover Chickpea Salad
- Refrigerator: Store leftover chickpea salad up to 5 days in an airtight container.
- Best flavor: Make 2 days in advance for the best flavor.
- Herbs: Add delicate herbs (mint) just before serving to prevent wilting and flavor decline.
- Make-ahead: Dress and chill the chickpeas first; fold in cucumbers and herbs they day you plan to serve if you need ultra-crisp texture
How to Serve Chickpea Salad
Pair with proteins: Grilled chicken, salmon, shrimp, or lamb; add chickpea salad to wraps or grain bowls.
Round it out: Warm pita or naan, fluffy rice or quinoa, leafy greens, or a quick couscous.
- Easy Oven Baked Chicken Breast
- Grilled Chicken Gyros
- Grilled Balsamic Lamb Chops
- The Very Best Filet Mignon
- Crispy Baked Chicken Thighs
More Easy Salad Recipes
- The Very Best Cucumber Salad
- Chickpea Tuna Salad
- Chopped Greek Pasta Salad
- Best Tuna Macaroni Salad
- Easy German Potato Salad
- Cauliflower Rice Tabbouleh Salad
- Chili Spiced Mango Guacamole Salad
Seriously, I could literally just make a meal of this chickpea salad all by itself. It’s so filling and satisfying, you really don’t need anything else with it. But we even enjoy it in the winter months alongside this Rotisserie Style Chicken. It’s simple and amazing!
Want to see what else we have cooking? Follow us over on Instagram for more recipe inspiration!
Mediterranean Chickpea Salad Recipe
Equipment
- chef's knife
- cutting board
- wooding spoon
- whisk
Ingredients
- 15 ounce can Chickpeas, rinsed and drained well
- 15 ounce can Black Beans, rinsed and drained well
- 2 cups English Cucumber, Chopped
- 2 cups grape tomatoes, sliced in half
- 1/2 cup diced red onion
- 1 cup green olives
- 1/2 cup sliced black olives
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh mint, optional
For the dressing:
- 1/2 cup olive oil
- 1/4 cup red wine vinegar
- 1 tbsp lemon juice
- 1/2 tbsp lemon zest
- 2 cloves garlic, minced
- kosher salt and fresh black pepper, to taste
Instructions
- In a large bowl, toss together the chickpeas, black beans, cucumbers, tomatoes, olives, parsley and mint until well combined. Set aside.
- In a small bowl, whisk together the olive oil, vinegar, lemon juice, zest and garlic. Season with salt and pepper, to taste.
- Pour the dressing over the salad and toss to combine.
- Cover the salad and transfer to the refrigerator for 30 minutes.
- Serve immediately or store in an airtight container until ready to serve.
Video
Notes
• Storage: Refrigerate up to 5 days in an airtight container.
• Herbs: Add mint just before serving for maximum freshness.
• Onion Tip: Soak sliced red onion in ice water for 10 minutes to mellow.
• Beans: Use 2 cans chickpeas (or 3½–4 cups cooked). For home-cooked, 1 can ≈ 1¾–2 cups cooked.
• Variation: Add ½–1 cup black beans for a heartier twist.
• Crunch Control: If prepping more than 1 day ahead, fold in cucumbers and herbs just before serving.
• Heat Option: Jalapeño or a pinch of red pepper flakes.
• Dressing: If the salad tastes flat, add a squeeze of lemon and a pinch of salt to brighten.
• Serving Ideas: Pita or naan, leafy greens, quinoa or couscous; pair with grilled chicken, salmon, shrimp, or lamb.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Yes. Cool completely and salt lightly; use 1¾–2 cups cooked beans per 15-oz can.
Slice, then soak the onion in ice water for 10 minutes; drain well before tossing.
Stir the dressing and chickpeas first; fold in cucumbers and herbs right before serving if prepping more than a day ahead.
Yes as written. If you like, add feta just before serving or keep it on the side.
LOVE this delicious and Healthy salad – could eat it every day thanks
This is delicious, Kellie. And as I had a pack, I did add some lightly toasted pine nuts. Great salad, thank you for sharing.
This was delicious! I had already made some Italian dressing a few days before and I used that and added fresh squeezed lemon and feta cheese. It was beautiful and flavorful dish! My husband liked it and he’s not a cucumber fan.
I’m so happy you liked it! And your cuke hating husband, too. 🙂
I sincerely hope no one is relying on your carbohydrate count, it is WAY off.
You are absolutely correct, this is an older recipe so I reviewed it and corrected the nutrition information. Thank you!
This isn’t a bad chickpea salad, but it bears so little resemblance to the TJ Balela version, it’s not much of a copycat. Your version adds green olives, black olives, and cucumbers, none of which are in the TJ version. And the TJ’s version includes sumac and cayenne seasoning, which your (much blander) version lacks.
You can add whatever you like and subtract the items you don’t want. It’s similar and was inspired by the TJ’s salad.
Carter, why the snarky comments? This is Kellie’s inspiration for her recipe. And as stated above, you can add anything you want to this salad. I’ve made a similar version, but yours sounds really delicious. In addition to your recipe, I’ll add some banana peppers and feta cheese. Chicken tenders on the side with pitas and a yogurt/tahini dressing will round out my meal. We love Mediterranean recipes, and yours looks so delicious!
LOVE the banana peppers and feta! What a great addition, thank you for sharing, Karen!
Love this
Thank you so much!
If I had just read the ingredients I would have thought “oh, that sounds weird”, but the salad looks so colorful that I had to try it. Which I’m glad I did! A great addition to my repertoire of healthy vegetarian salads that have a lot of protein.
As with any recipe, substitutions happen. When out of red onions and using spring onions I had purple cabbage on hand, so I added some of it for color. Definitely makes it pop even more! Radishes are another good add.
Thanks so much Kellie for sharing this!
You’re very welcome! I’m so happy you liked it!
Just made this salad for the first time and it is so good! I see the nutrition facts for it but how much is a serving?
It’s about a cup per serving.
This is a fantastic salad! It’s so simple and fresh and delicious. I will definitely be making it over and over.
Thank you! It’s one of our favorites!
I love this recipe! I added finely chopped kale and used fresh basil instead of mint. Sooooo good! Thanks for sharing.
Love the idea of using kale!