Fresh Mediterranean Salad
Hola! This Chickpea Feta Avocado Salad is everything I crave on sunny Florida afternoons when the kitchen windows are open and the air smells like fresh herbs. It’s quick, refreshing, and full of bold Mediterranean flavors. The creamy avocado balances the salty feta, while chickpeas add the perfect bite of plant-based protein. Growing up, I loved dishes that brought people together around simple, wholesome ingredients, and this salad captures that same spirit. Whether you serve it as a light lunch, a picnic side, or part of your healthy meal prep, it’s pure freshness in every forkful.
| Prep Time | 15 minutes |
| Cook Time | 0 minutes |
| Total Time | 15 minutes |
| Servings | 4 |
| Difficulty | Easy |
| Cuisine Type | Mediterranean |
| Best Season | Spring and Summer |
Why You’ll Love This Recipe
- Light and Satisfying: Packed with chickpeas and feta for protein and fiber, this salad keeps you full without feeling heavy.
- Mediterranean Freshness: Bright herbs, lemon, and olive oil give it that sunny, coastal flavor you’ll crave again and again.
- Quick and Easy: Ready in just 15 minutes, it’s perfect for busy days or last-minute lunches.
- Healthy and Versatile: Naturally vegetarian, gluten-free, and easy to customize with what you have on hand.
- Meal Prep Friendly: Stores well for up to two days, making it a great grab-and-go option.
Chickpea Feta Avocado Salad Recipe
- Total Time: 15 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
This Chickpea Feta Avocado Salad is fresh, flavorful, and full of Mediterranean goodness. Packed with protein-rich chickpeas, creamy avocado, and tangy feta, it’s a quick 15-minute salad perfect for lunch, meal prep, or a healthy side dish.
Ingredients
- 1 (15-ounce / 425g) can chickpeas, drained and rinsed
- 1 avocado, pitted and diced
- 4 ounces / 115g feta cheese, crumbled
- 1/2 cup / 75g red onion, thinly sliced
- 1/2 cup / 50g fresh parsley, chopped
- 1/4 cup / 25g fresh mint, chopped
- 3 tablespoons / 45ml olive oil
- 2 tablespoons / 30ml lemon juice, freshly squeezed
- 1 clove garlic, minced
- 1/2 teaspoon / 2.5ml dried oregano
- Salt and pepper to taste
Instructions
1. In a large bowl, combine the drained chickpeas, diced avocado, crumbled feta cheese, thinly sliced red onion, chopped parsley, and chopped mint.
2. In a small bowl or jar, whisk together olive oil, lemon juice, minced garlic, and dried oregano. Season with salt and pepper to taste.
3. Pour the dressing over the salad ingredients and gently toss until everything is well coated.
4. Serve immediately or chill for later. Garnish with extra herbs or feta if desired.
Notes
Toss avocado with a little lemon juice to prevent browning.
Use freshly squeezed lemon juice for the best flavor.
Add cherry tomatoes, cucumber, or olives for extra Mediterranean flair.
Perfect for meal prep—store in the fridge up to 2 days.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 350
- Sugar: 5 g
- Sodium: 300 mg
- Fat: 25 g
- Saturated Fat: 8 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 7 g
- Protein: 10 g
- Cholesterol: 30 mg
Ingredients
- 1 (15-ounce / 425g) can chickpeas, drained and rinsed
- 1 avocado, pitted and diced
- 4 ounces / 115g feta cheese, crumbled
- ½ cup / 75g red onion, thinly sliced
- ½ cup / 50g fresh parsley, chopped
- ¼ cup / 25g fresh mint, chopped
- 3 tablespoons / 45ml olive oil
- 2 tablespoons / 30ml lemon juice, freshly squeezed
- 1 clove garlic, minced
- ½ teaspoon / 2.5ml dried oregano
- Salt and pepper, to taste
Ingredient Tips Table
| Ingredient | Tip |
|---|---|
| Chickpeas | Rinse and drain well for the best texture and flavor. |
| Avocado | Toss with a little lemon juice to keep it from browning. |
| Feta cheese | Use block feta and crumble it yourself for creamier texture. |
| Lemon juice | Freshly squeezed gives a vibrant, tangy flavor. |
| Olive oil | Use extra-virgin for the best richness and aroma. |
| Fresh herbs | Parsley and mint brighten the entire dish; don’t skip them. |
Step-by-Step Instructions
- Combine the main ingredients: In a large bowl, add chickpeas, diced avocado, crumbled feta, thinly sliced red onion, chopped parsley, and chopped mint.
- Prepare the dressing: In a small bowl or jar, whisk together olive oil, lemon juice, minced garlic, and dried oregano. Season with salt and pepper to taste.
- Toss the salad: Pour the dressing over the chickpea mixture and gently toss until everything is evenly coated.
- Serve and enjoy: Transfer to a serving bowl, garnish with extra herbs or feta, and serve immediately or chilled.
Helpful Tips
- Use ripe but firm avocado for the best texture.
- Chill for 10 minutes before serving to let the flavors blend.
- Double the dressing if you prefer a juicier salad.
- Serve with pita bread or over quinoa for a fuller meal.
Expert Tips for the Best Results
- Go for quality olive oil: It’s the backbone of Mediterranean flavor, so choose one you love.
- Balance saltiness: Feta can be salty, so taste before adding extra salt.
- Keep it fresh: Add avocado just before serving to maintain color and creaminess.
- Make it your own: Add cucumber, tomatoes, or roasted peppers for more color and crunch.
Recipe Variations
- Tomato Chickpea Salad: Add cherry tomatoes for a juicy, colorful twist.
- Greek-Inspired Version: Mix in sliced cucumbers and Kalamata olives.
- Vegan Swap: Replace feta with vegan cheese or a sprinkle of nutritional yeast.
- Protein Boost: Add grilled chicken or salmon for a heartier option.
Make Ahead & Storage Tips
You can prep all the ingredients except avocado a few hours ahead. Store in the fridge in an airtight container. Add the avocado and dressing just before serving to keep everything fresh. Leftovers can be kept for up to 2 days.
Serving Suggestions
Serve this Chickpea Feta Avocado Salad as a light lunch, a picnic dish, or a refreshing side to grilled meats or seafood. It’s also delicious wrapped in pita or spooned over mixed greens.
Pairing Ideas
Pair with sparkling water infused with lemon and mint or a crisp glass of Sauvignon Blanc. It goes beautifully with grilled vegetables, flatbreads, or hummus.
If you love bright and refreshing salads, you’ve got to try my Street Corn Creamy Cucumber Salad. It’s a crisp and creamy mix of corn, cucumber, and zesty dressing, perfect for picnics, barbecues, or anytime you’re craving a burst of fresh summer flavor.
Storage and Reheating Tips
Store leftovers in an airtight container in the fridge for up to 2 days. Do not freeze, as avocado and herbs lose their texture. If the salad seems dry the next day, add a drizzle of olive oil and a squeeze of lemon before serving.
Frequently Asked Questions (FAQs)
Can I use canned chickpeas straight from the can?
Yes, just rinse and drain them well to remove excess sodium.
Can I make this salad ahead?
You can prep everything ahead except avocado, which should be added right before serving.
What type of feta is best?
Block feta in brine has the creamiest texture and best flavor.
Can I add more vegetables?
Absolutely! Try cucumbers, bell peppers, or cherry tomatoes for extra crunch.
Is this salad vegan?
Not as written, but you can easily make it vegan by omitting or substituting the feta cheese.
How can I store leftovers?
Keep them chilled in the fridge and consume within 2 days for best flavor.
What cuisine does this salad belong to?
It’s inspired by Mediterranean recipes, full of bright, fresh ingredients.
Nutrition Information
| Serving Size | 1 cup |
|---|---|
| Calories | 350 |
| Protein | 10 g |
| Carbohydrates | 20 g |
| Fat | 25 g |
| Fiber | 7 g |
| Sugar | 5 g |
Nutrition facts are estimated using online tools and may vary based on your ingredients and preparation. Please consult a nutritionist for precise dietary advice.
Conclusion
This Chickpea Feta Avocado Salad is the perfect mix of creamy, tangy, and fresh. Quick to make, full of nutrients, and bursting with Mediterranean flavor, it’s the kind of recipe you’ll want to keep in your weekly rotation. Healthy food can be delicious, vibrant, and satisfying-all in one bowl.
