Okay, my beautiful people, listen up! I have found THE ONE. The salad that dreams are made of. The bowl of pure joy that has taken over my kitchen, my lunchbox, and my entire heart. I am talking about the Viral Chopped Mediterranean Chickpea Salad! If you love vibrant, fresh bowls, you must also try my Chickpea Feta Avocado Salad for another creamy, satisfying option.
This isn’t just a salad. This is a flavor explosion. It’s crunchy, it’s creamy, it’s zippy, and it is so incredibly satisfying. Every single bite is a party. And the best part? It comes together in minutes. I am not kidding. You are about 15 minutes away from the best healthy lunch of your life.
Come to Mama! Let’s make this magic happen together. I promise you will be obsessed. Your taste buds will send you a thank you note.
Recipe Overview
- Cuisine: Mediterranean-Inspired
- Category: Salad, Main Dish, Side Dish
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Servings: 4 as a main, 6 as a side
Do You Love This Recipe Too?
I need to tell you a story. I was in a major lunch rut. Same old sad desk salads, day after day. I was bored. My food was bored. It was a tragedy!
Then I saw a glimpse of this chopped salad online. I made it that night. Friends, I ate it straight from the mixing bowl. I made it again the next day. And the day after that. It is that good. It fixed my lunch life. It gave me energy. It made me actually excited to eat my veggies. This recipe is my hero.
My Shopping List for This Recipe
This salad is all about fresh, bright ingredients that sing together. Here’s what I always grab. It’s a simple list, but every item is a star player.
Let’s Get Your Ingredients Ready
Chop, drain, whisk! Let’s get everything prepped and ready to go. This is the fun part, I promise.
- 2 (15 oz) cans chickpeas, rinsed and drained well
- 1 large English cucumber, chopped small
- 1 pint cherry or grape tomatoes, halved
- 1 large red bell pepper, chopped small
- 1/2 a red onion, finely chopped
- 1 cup chopped fresh parsley (trust me, use the whole cup!)
- 1/2 cup chopped fresh mint
- 4 oz block feta cheese, crumbled (omit for vegan)
- 1/2 cup pitted Kalamata olives, halved
- For the Lemon Garlic Dressing:
- 1/3 cup extra virgin olive oil
- Juice of 2 large lemons (about 1/3 cup)
- 2 cloves garlic, minced or pressed
- 1 tsp dried oregano
- 1/2 tsp kosher salt, plus more to taste
- 1/4 tsp black pepper
Bringing This Recipe to Life (Step-by-Step)
Ready? This is where the magic happens. It’s so easy, you’ll have it memorized after one try.
- Grab your biggest, most beautiful mixing bowl. This is your salad’s new home.
- Add your well-rinsed chickpeas, chopped cucumber, halved tomatoes, chopped bell pepper, red onion, parsley, mint, feta, and olives to the bowl.
- In a small jar or bowl, make the dressing. Whisk together the olive oil, fresh lemon juice, minced garlic, oregano, salt, and pepper. Give it a good shake or whisk until it looks creamy and delicious.
- Pour that gorgeous dressing right over your chopped ingredients in the big bowl.
- Now, gently toss everything together. I use two big spoons or my clean hands. Make sure every single piece gets a little kiss of that lemony dressing.
- Taste it! This is the most important step. Need more salt? A squeeze of lemon? Add it now. Make it perfect for YOU.
- You can eat it right away (I always do) or let it hang out in the fridge for 30 minutes. The flavors get even friendlier as it chills.
Fun Variations to Try Next Time
Once you master the basic recipe, play with it! Make it your own. Here are my favorite twists.
Viral Chopped Mediterranean Chickpea Salad Recipe
Let’s Get Your Ingredients Ready
Bringing This Recipe to Life (Step-by-Step)
Notes
Enjoy your homemade Viral Chopped Mediterranean Chickpea Salad Recipe!
Nutrition Information
Add a can of drained, flaky tuna or some shredded rotisserie chicken for an extra protein punch. It becomes a full meal instantly. For a heartier, cooked Mediterranean dish, my Mediterranean Olive Beef Stew is a cozy favorite.
For a vegan protein boost, add a cup of cooked quinoa or farro. It makes the salad even more hearty and filling.
Swap the fresh mint for fresh dill! It gives a totally different, equally amazing vibe. So fresh and herby.
How to Store, Freeze, and Reheat
This salad is a meal prep dream! Here’s how to keep it happy.
Store it in a sealed container in the fridge. It stays fantastic for up to 4 days. The veggies stay surprisingly crunchy!
I do not recommend freezing this one. The fresh cucumbers and tomatoes will get too soggy when thawed.
No need to reheat! Enjoy it straight from the fridge. It’s perfect cold. If you added grains, you can eat them cold too or give the portion a quick zap in the microwave.
NUTRITION INFORMATION
- Calories: ~380 (as a main serving)
- Protein: ~12g
- Carbohydrates: ~35g
- Fiber: ~10g
- Fat: ~22g (mostly healthy fats from olive oil and olives)
*This is an estimate. For exact counts, use your specific ingredients with a calculator.
A Quick Q&A on This Recipe
Can I use dried chickpeas instead of canned?
Absolutely! I do this sometimes for extra texture. Just cook 1 cup of dried chickpeas according to the package directions until they’re tender. Let them cool before adding them to the salad. It’s a game-changer!
My salad got a little watery after a day. What happened?
No worries! This can happen, especially with the cucumbers and tomatoes. The trick is to drain your chickpeas REALLY well and chop your veggies right before mixing if you’re prepping for the whole week. You can also keep the dressing separate and add it just before you eat.
I don’t have fresh herbs. Can I use dried?
For the parsley and mint, fresh is non-negotiable for that bright flavor. But in a pinch for the dressing, you can use 1/2 tsp dried oregano. The fresh herbs in the salad itself make it special, so try to get them!
Wow. Just wow. I get so excited every single time I make this chopped wonder. It never lets me down. It’s the ultimate proof that healthy food can be the most exciting, crave-worthy food on the planet. If you’re looking for another quick, flavor-packed meal, my Shrimp Scampi with Capers & Tomatoes is a fantastic 20-minute dinner.
This salad has brought so much joy to my table. I truly hope it brings the same to yours. It’s a recipe I will make forever. Now, I need to hear from you! Did you add extra feta? (Always a good choice.) Did your family go crazy for it? Tell me everything!
I can’t wait to hear how yours turns out! Please leave a comment and a rating below to let me know what you think!
