Mediterranean Chickpea Feta Avocado Salad

Table of Contents

Prep Time: 15 minutes
Total Time: 15 minutes

This vibrant Mediterranean salad is fresh, nutritious, and full of flavor. Creamy avocado and tangy feta combine with hearty chickpeas, crisp cucumber, juicy tomatoes, and aromatic herbs for a satisfying, protein-packed meal or side dish. The lemony, garlicky dressing adds brightness, while optional spices like sumac or Aleppo pepper give a subtle Mediterranean twist. It’s perfect for quick lunches, light dinners, or as a colorful side at gatherings.

Ingredients

Salad:

1 can (15 oz) chickpeas, rinsed and drained

1 avocado, pitted and chopped

1/2 cup feta cheese, crumbled

1 cup cucumber, chopped

1 cup tomatoes (cherry or grape), halved

1/4 cup red onion, chopped or thinly sliced

2 tbsp Italian parsley, chopped

1–2 tbsp mint leaves, chopped (optional)

1/2 cup roasted red peppers, seeded and chopped (optional)

Dressing:

3 tbsp lemon juice

2–3 tbsp olive oil

1 garlic clove, minced

1 tsp Dijon mustard (optional)

1/4 tsp Aleppo pepper (optional)

1/2 tsp sumac (optional)

Salt and black pepper, to taste

Instructions

Prepare the Dressing:
In a small bowl, whisk together lemon juice, olive oil, minced garlic, Dijon mustard (if using), Aleppo pepper, sumac, salt, and black pepper. Adjust seasoning to taste.

Assemble the Salad:
In a large bowl, combine chickpeas, avocado, feta, cucumber, tomatoes, red onion, parsley, mint (if using), and roasted red peppers.

Dress the Salad:
Pour the dressing over the salad ingredients. Gently toss to combine, being careful not to mash the avocado.

Serve:
Serve immediately, or refrigerate for up to 1 hour before serving to let flavors meld. This salad is best eaten fresh due to the avocado.

Tips

Ripe Avocado:
Use a ripe but firm avocado. Overripe avocado can become mushy when tossed with the dressing.

Chickpeas:
Drain and rinse canned chickpeas well to remove excess sodium and improve flavor. You can also roast them lightly for added texture.

Gentle Tossing:
Toss the salad gently to avoid mashing the avocado. Use a large spoon or spatula and fold ingredients together.

Make Ahead:
You can prepare the chickpeas, chopped vegetables, and dressing in advance. Combine with avocado and feta right before serving to keep the salad fresh.

Herbs:
Fresh parsley adds brightness, and mint is optional but gives a refreshing flavor. Adjust according to taste.

Variations

Add Grains:
Mix in cooked quinoa, farro, or couscous for a more filling salad.

Extra Veggies:
Include zucchini, bell peppers, or shredded carrots for additional crunch and color.

Protein Boost:
Add grilled chicken, shrimp, or canned tuna for a higher-protein meal.

Vegan Option:
Replace feta with vegan cheese, tofu cubes, or omit cheese entirely.

Spice Twist:
Sprinkle smoked paprika, chili flakes, or za’atar on top for extra flavor.

Nutty Crunch:
Toasted pine nuts, almonds, or sunflower seeds add texture and a nutty flavor.

Q&A

Q: Can I make this salad ahead of time?
A: You can prep the chickpeas, vegetables, and dressing in advance. Add the avocado and feta right before serving to keep the texture fresh and prevent browning.

Q: Can I use frozen or canned vegetables?
A: Canned chickpeas are perfect, but frozen vegetables like peas or roasted red peppers should be thawed and drained before adding. Fresh vegetables work best for crispness.

Nutrition

(per serving, assuming 4 servings)

Calories: ~320 kcal

Protein: 10 g

Carbohydrates: 30 g

Fat: 20 g

Saturated Fat: 5 g

Cholesterol: 10 mg (from feta)

Sodium: 450 mg (varies with feta and added salt)

Fiber: 9 g

Sugar: 5 g

Note: Values may vary based on the size of avocado, amount of feta, and type of olive oil used.

Conclusion

This Mediterranean Chickpea Feta Avocado Salad is a fresh, nutrient-packed dish that’s quick to prepare and full of bold flavors. Creamy avocado, tangy feta, hearty chickpeas, and crisp vegetables are elevated by a zesty lemon-garlic dressing, making it perfect for lunch, a light dinner, or a side dish for gatherings. It’s versatile, easy to customize with additional herbs, spices, or proteins, and naturally gluten-free and vegetarian. This salad strikes the perfect balance of texture, freshness, and Mediterranean flavor in every bite.