posted in 4 SmartPoints

Mediterranean Chickpea Salad

Here’s a salad that is bright, colorful, delicious, and EASY to make > Mediterranean Chickpea Salad.  Scroll down to watch a quick video of how to make this salad.  Then scroll to the end of this post to find the printable recipe.

This is such an easy salad recipe to make, and it’s perfect for whipping up as a side dish when you’re entertaining guests too.

Mediterranean Chickpea Salad recipe - from

So there’s a holiday weekend looming ahead.  That would be Memorial Day weekend.  Do you have fun plans for the 3-day weekend?  We’re doing something that is a little out of sorts for our family- we’re going CAMPING!  In a tent!  With sleeping bags and bugs and dirt!  I’m usually up for a nice hotel on vacation, but we’re headed out into the wilderness to hang out with friends.

Don’t be too worried about me because I’m doing my best to make it comfortable.  I bought a queen sized cot with an air mattress on top.  I’ll be cooking from a two-burner stove, and you can bet that I’ll be eating non-camp food (no burgers or dogs!) like this salad.  This pretty salad can be make a day ahead, and the flavors just meld and grow and make it that much better.  Yep, this salad is going to come with me on my camping trip.

Mediterranean Chickpea Salad recipe - from

My son is in the midst of making me feel like I’m high-maintenance.  He’s adamant that we sleep on the ground, remain in the same clothes all weekend long, and fish from morning ’till dawn.  I’ll sleep on my cot (thank you) and will utilize the showers at the campground (I don’t like to be dirty).  I’ll cook up those fish that he catches for dinner (providing they’re gutted for me), and I think he’ll be thanking me later that I brought extra clothes for him to change into.

Mediterranean Chickpea Salad recipe - from

The camping friends we’re going to be hanging out with will be invited to enjoy my chickpea salad.  I’m pretty sure it will be a welcome addition to our meal after a day of hiking to waterfalls and biking the trails.  Steak sounds like a nice main dish to serve with this one.  Have I mentioned the bear lockers?  There are bear lockers at this campground… which would indicate there are bears.  We are required to put any and all food and drink items into a designated bear locker when we are not using them.  I am picturing the bears spying at us from the perimeter while we’re grilling our steaks.  This is kind of freaking me out.

Mediterranean Chickpea Salad recipe - from

I’ll let you know how the whole camping thing goes.  I hope it goes well so we’ll want to do it again.  If not, I may be begging my husband to invest in an Airstream or an RV.  Surely that’s still called camping if you take one of those, right?

In the meantime, enjoy this really easy, Mediterranean-style salad.  Just toss it all together, then toss again with the dressing- done!  It can be served as a main dish or a side.  I prefer the side-dish idea with grilled steak or chicken.  Just be mindful of the bears.

Click below to watch a short video showing you how to make this recipe, then print out the complete recipe so you can make this at home!

Yield: 4 main dish servings (6 as a side)

Prep Time: 20 minutes

Mediterranean Chickpea Salad



  • Two 15-ounce cans chickpeas, drained and rinsed
  • 1/4 cup chopped Italian parsley
  • 2/3 cup chopped bell pepper (mix red/yellow/orange)
  • 3/4 cup halved grape tomatoes
  • 3 green onions, sliced
  • 12 kalamata olives, sliced in half
  • 1/3 cup crumbled feta cheese


  • 4 tablespoons extra-virgin olive oil
  • 2 tablespoons plain yogurt
  • 1 tablespoon freshly squeezed lemon juice
  • 1 tablespoon red wine vinegar
  • 1 small garlic clove, minced
  • 1/4 teaspoon cumin
  • salt and pepper, to taste


  1. In a large bowl, toss together the salad ingredients. In a separate bowl, whisk together the dressing ingredients. Drizzle the dressing over the salad and toss.
  2. Transfer to a serving bowl and drizzle juices on top. Refrigerate until ready to serve.


  • Use good quality canned chickpeas for this recipe (not generic). I really think it makes a difference in the flavor of the salad.
  • If you are preparing this recipe as gluten-free, be sure to use a brand of chickpeas that is known to be GF.
  • 4 WEIGHT WATCHERS Freestyle SmartPoints per serving (based on 6 servings)
SOURCE: (adapted from The New York Times)

Here are a few more salad recipes you might enjoy:

60 Responses to “Mediterranean Chickpea Salad”

  1. postedMay 19, 2014 3:36 AM

    This is my kind of salad. Sounds like a fun trip. I went camping once but if I ever go again I’m taking an air mattress and a portable shower. Thankfully it was only for 1 night.

  2. postedMay 19, 2014 4:09 AM

    Have fun on your camping trip! Yesterday I was in REI to pick up a random item and was reminded that I should maybe camp one of these decades 🙂 Great salad & pinned!

  3. postedMay 19, 2014 4:19 AM

    Oh this salad sounds divine. I think there is nothing wrong with how you want to camp! I camp with an air mattress. Although it’s been years, camping is so much fun! I can’t wait until my son is older so we can take him camping!

  4. postedMay 19, 2014 4:33 AM

    Happy camping to you! I do not camp but if I did the mattress on cot sounds like a good thing-LOL.

    This recipe sounds delicious and might be on our menu for our BBQ!

    Happy Monday!

  5. postedMay 19, 2014 5:37 AM

    Can I recommend ‘glamping’ instead of camping? I think you’ll like it more, hehe 🙂

    This salad is awesome!

  6. postedMay 19, 2014 7:13 AM

    Love this salad! All the flavors you have and ingredients look fantastic. Definitely the perfect way to end a good hike! Good luck with camping – I hope you enjoy it! We love to go camping, but haven’t been forever!

  7. postedMay 19, 2014 7:16 AM
    Bernadette Couture

    Hi Lori Your Mediterranean Chickpea Salad looks awesome. I can’t wait to make it. I love salads such as this. Thank You for sharing.

  8. postedMay 19, 2014 7:17 AM

    This salad looks sooooo good!! So many yummy ingredients!

  9. postedMay 19, 2014 7:31 AM

    Lori this is perfect and yummy too I am sure Hugs!

  10. postedMay 19, 2014 9:32 AM

    I’ve been making a salad like this for years – at least 20. It’s a summer favorite. I’ll switch up the tomatoes and onions according to what’s in season and what I have on hand. I often add cucumber, too.

  11. postedMay 19, 2014 1:46 PM

    Bless your heart but you are one brave soul!! To me a vacation is doing what I want, having bathroom facilities within the confines of where I’m staying, and a shower next to the bathroom facilities. In fact I like being spoiled. I do love to cook so that is not a problem but sleeping and bathing is right up there on the list of importance. Your salad looks delish — I will definitely make it.

  12. postedMay 19, 2014 2:37 PM
    La Torontoise

    This is a really quick meal to prepare and enjoy:-). I love this salad, so typical for the South of France:-)
    Have a great weekend and much fun under the sun!
    PS. I took a few days of vacation and plan to go to Morocco, to Marrakesh, so a lot of Mediterranean food ahead; a lot of tagine, like this one:

  13. postedMay 19, 2014 2:44 PM

    Love the salad, definitely something I would gobble this up if I was camping. But I think I might have done enough camping in my life, lol! Probably been at least 100 times through the years.

  14. postedMay 19, 2014 3:56 PM

    I love chickpeas, and this is a great way to use up the veggies in the crisper, isn’t it? Hope you have a wonderful time camping!

  15. postedMay 19, 2014 7:49 PM

    You’re wise buying that cot! It’s uncomfortable to sleep on the ground. We had airmat thing one summer and it got deflated during the night. Otherwise, I love camping! That salad looks so fresh and delicious! It’d perfect for summer picnics!

  16. postedMay 20, 2014 12:21 AM
    Jamie @ Love Bakes Good Cakes

    Have fun camping! The bear thing would kinda freak me out (a lot!) Your salad sounds perfect for the weekend!

  17. postedMay 20, 2014 8:57 AM

    Love this, Lori. Great idea for Memorial Day weekend, too! Yummy summer salad.

  18. postedMay 22, 2014 3:02 PM

    I only do camping if it involves hot showers and a big comfy blanket. And good food! I love this salad! I would totally bring it with me everywhere.

  19. postedMay 25, 2014 9:35 AM

    This sounds delicious. I make a very similar dish with black-eyed peas. I can’t believe I have never thought of replacing them with chickpeas.

  20. postedMay 27, 2014 2:13 PM
    Lisa LaRocco

    I like anything Mediterranean! I saw a research study that said the one diet that consistently proves to work is the Mediterranean diet. I love the picture than shows all the different ingredients separated and labeled. Makes it seem so easy to assemble. And the dressing sounds perfect (and healthy).

    Thanks for sharing this gorgeous salad.


  21. postedMay 27, 2014 5:30 PM

    I am with you on no shower and wearing the same cloths. I don’t think there is anything fun in being outside all day and skipping the bath! Now the salad looks great. You had me at kalamata olives and Feta! Then you sealed the deal when you said it could be made ahead.. Nice! I hope the trip went great!

  22. postedJan 22, 2015 6:13 PM

    This Salad is sooo good. I blended the ingredients and it came out creamier. Tweek with the seasonings abit. Ate with grilled chicken. My boys enjoyed this recipe. Thanks.

    • postedJan 22, 2015 7:28 PM

      nice idea to blend the ingredients!

  23. postedMay 9, 2015 8:12 AM

    How long does this recipe hold?  I would imagine a couple of days but wanted to check.  Thinking of making it Sunday night for a few days of lunches at work.

    • postedMay 19, 2015 6:54 PM

      Leftovers are great for days!

  24. postedJun 25, 2015 5:47 AM

    This looks yummy.  I was reading through the recipe and had a question.  It said to drizzle dressing on top and then drizzle juices on top.  Do you hold out the lemon from the ingredients of the dressing to put on at the end or just save a drizzle of dressing out to drizzle over at the end.  

    • postedJun 26, 2015 5:34 PM

      no, that just means to drizzle all of the juices from the bowl you tossed it in when you transfer it to the serving bowl 🙂

  25. postedAug 27, 2015 1:47 AM

    Love this will make it soon. 

  26. postedMar 31, 2016 9:32 PM
    Ernie tullis

    Adding this to the menu at my restaurant, it’s delicious! 

  27. postedApr 1, 2016 12:52 PM

    Sounds amazing! Can’t wait to try this! Can I use regular white vinegar instead of red wine vinegar? 

    • postedApr 3, 2016 8:23 PM

      you can try!

  28. postedJul 11, 2016 12:14 PM
    Rosemary Nugent

    Do you have to use Cumin Spice in the dressing????

    • postedJul 13, 2016 4:28 AM

      It’s actually a pretty big part of the flavor of this salad…

  29. postedJan 23, 2017 7:31 PM
    Gloria L LaRoche

    Looks great! How many smart points??

    • postedJan 26, 2017 6:49 AM

      I don’t have that info figured out for this recipe- sorry!

  30. postedJan 25, 2017 10:50 AM

    How much calories?

    • postedJan 26, 2017 6:48 AM

      I don’t have that information on this recipe…

  31. postedJan 28, 2017 10:17 PM
    Joan Orr

    Can you substitute cilantro instead of the parsley?

    • postedFeb 3, 2017 5:11 AM

      I have not tried that, and I think it would give the salad a totally different flavor. All a matter of preference- let me know if you try it!

  32. postedJan 30, 2017 10:40 AM

    I make something similar except substitute the olives/ tomato/ feta with
    black beans/celery/niblets corn/cauliflower
    And sub red wine vinegar with apple cider vinegar, sub cumin with oregano, and I don’t use yogurt.
    Very popular appetizer in our huge family anytime of the year!

  33. postedJan 31, 2017 5:36 PM

    What is the spice cumin, and what does it taste like?

    • postedFeb 3, 2017 5:07 AM

      You’ll find it with the other spices. To me, it has a bit of an earthy, southwestern flavor. It’s perfect in this salad!

  34. postedFeb 5, 2017 10:21 AM
    Shayna Shazam

    “Recipe developer and cookbook author” but no nutritional facts? = FAIL. I don’t care how good it may be.

    • postedFeb 6, 2017 12:20 PM

      Yes, that’s correct… I’m not a nutritionist so it would not be appropriate for me to try to accurately list nutritional facts, would it? You can use a recipe calculator online to input the ingredients to get nutritional information if it is important to you.

  35. postedFeb 5, 2017 12:02 PM

    I just made this salad and it was delicious! I definitely will be making this again! Thanks for posting!

  36. postedFeb 7, 2017 11:10 AM

    I just made this salad and love it. I was wondering what the calorie intake is. Any idea?

    • postedFeb 13, 2017 6:15 PM

      I’m not sure.

  37. postedMar 5, 2017 9:43 PM

    Can I leave out yogurt. What can I substitute with. Hate yogurt or sour cream or cream cheese 

    • postedMar 9, 2017 9:48 AM

      I’m not sure- this particular recipe calls for yogurt!

  38. postedMar 9, 2017 1:59 PM

    Can you make this ahead.  I know I can cut it in half as I’m the only one who will eat this, but I would like it to las a few days.

    • postedMar 17, 2017 9:15 AM

      Should be fine for a few days…

  39. postedMar 11, 2017 1:37 PM

    Just made this and it’s outstanding!!! Thanks for sharing!

  40. postedMar 12, 2017 7:14 PM

    I put it through My Fitness Pal for calories and it came up with 391/4 servings.

    • postedMar 17, 2017 9:12 AM

      Thank you!

  41. postedApr 20, 2017 3:12 PM

    I just made this and I absolutely loved it!! So fresh and light.

  42. postedJun 1, 2017 6:58 PM

    I absolutely love this salad. Would like to know the nutritional value please

    • postedJun 8, 2017 10:21 PM

      I don’t have the nutritional information, but you can find a Recipe Calculator online, input the ingredients and figure it out that way!

  43. postedJan 5, 2018 6:32 AM
    Anita Blank

    Hello would it be ok to make this 24hrs before we eat it?

  44. postedFeb 21, 2018 12:41 PM

    I’ve made this several times since I found this recipe. It’s amazing. And…. it’s salad — add more of what you like and less of what you might not like. Doubling the recipe is always a good idea because it goes fast around my house! I run, and I find this is actually a wonderful, powerful breakfast to get me going before I run – I call it my rocket fuel! So delicious.

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