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August 3, 2022

Chickpea Salad

Soft, creamy chickpeas with crunchy cucumber and a vinegary pop of pepperoncini, this salad has it all!


Chickpea salad tossed with homemade Italian dressing  and sprinkled with parmesan cheese in a bowl with a serving spoon.
Photography by Gayle McLeod

Trust Us, You Need This Chickpea Salad in Your Life!

Wondering what you can do with a can of chickpeas? Make our vibrant, dare we say epic, chickpea salad! And let’s be clear: you never have to sacrifice tastiness for good nutrition . Trust us, this chickpea salad has flavor for days! Just chop up the veggies and quickly whisk the dressing and you’ve got a delicious lunch or dinner that you can feel great about.

bowls of chickpeas, cucumber, tomato, red onion, parsley, peperoncini & spices to make Chickpea salad with Italian dressing

Why Is Chickpea Salad Good For You?

Did you know chickpeas are full of health benefits? Let’s break down why these perfect little garbanzo beans are such an important superfood!

  • This little legume is a great source of fiber, which is crucial for healthy digestion and helps to keep you feeling full for longer.

  • They’re very low on the glycemic index so they won’t spike your blood sugar. That means this chickpea cucumber tomato salad is a great meal option if you’re trying to manage your blood sugar!

  • Chickpeas (aka garbanzo beans) are also cholesterol-free and full of polyunsaturated fats that help you reduce your cholesterol levels.

To sum it up, you can get all of these health benefits (and even more) from whipping up our chickpea salad recipe!

olive oil being poured into a bowl with garlic powder, oregano, basil, salt, vinegar and sugar to make Italian dressing
chickpea salad with cucumber and tomatoes in a bowl beside bowls of Italian dressing, lemon juice, salt & pepper

What to Grab for to Make Our Simple Chickpea Salad Recipe

For this chickpea salad with feta (or we recommend Parmesan!) you’ll just need to head to the produce section at the grocery store for some veggies and a few things that are likely already in the spice cabinet. Let’s take a look:

  • 2 cans of chickpeas also known as garbanzo beans

  • English or Persian cucumbers: These are more tender and have a thinner skin than regular cucumbers. They also have less seeds and water in them, so you can toss them right into the salad after slicing, without having to remove any watery seeds.

  • Cherry or Roma tomatoes

  • Red onion

  • Flat leaf parsley

  • Pepperoncini

  • Lemon juice

  • Parmesan or feta cheese (optional, keep it out if you want to make this a vegan chickpea salad recipe! )

For the chickpea salad dressing:

  • Garlic powder

  • Oregano

  • Dried Basil

  • Sea salt

  • Extra virgin olive oil

  • Red wine vinegar

  • Granulated sugar

Homemade Italian dressing being poured on top of chickpea salad with cucumber, tomatoes, red onion, parsley and peperoncinis
Chickpea Salad with cucumbers, tomatoes & red onion tossed with homemade Italian dressing in a large mixing bowl

How to Make the Best Chickpea Salad

  1. First things first: let’s make the dressing. Grab a small bowl and add the garlic powder, oregano, basil, salt, olive oil, vinegar, and sugar. Then whisk it up until it all comes together. You can also use a mason jar with a lid. Just add the ingredients, secure the lid, and shake!

  2. In a big bowl, add the chickpeas, cucumber, tomatoes, red onion, parsley, peperoncini, pepper, and lemon juice. Then pour your freshly mixed dressing over it and toss that salad!

  3. If you’re eating the salad right away, sprinkle your cheese on top and serve! It’s also great to let this salad sit in the fridge for a while to let the flavors settle and mix with each other. Then when you’re ready to eat it, add the cheese and stir it up!

Chickpea salad tossed with homemade Italian dressing  and sprinkled with parmesan cheese in a serving bowl
Homemade chickpea salad with Italian dressing, sprinkled with parmesan cheese in a serving bowl beside extra parmesan

Tools You’ll Need

What Goes Well with Chickpea Salad

Homemade chickpea salad with Italian dressing, sprinkled with parmesan cheese in a serving bowl beside extra parmesan

Get Ready for the Summer of Mediterranean Chickpea Salad

Refreshing yet filling, tasty yet oh so healthy, we have a feeling that our easy chickpea salad is going to become your favorite dish this summer. Who doesn’t love those buttery garbanzo beans and fresh tomatoes cut with the crunch of cucumber, peperoncini and zesty dressing? We dare you to resist! Whether it’s at the park, the pool, or in your air-conditioned kitchen, show us where you like to beat the heat with this Greek chickpea salad on Instagram using @themodernproper and #themodernproper!

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Chickpea Salad

  • Serves: 8
  • Prep Time:  20 min
  • Cook Time:  0 min
  • Calories: 263


Chickpea Salad

  • 2 (15 oz) cans chickpeas (garbanzo beans) drained and rinsed
  • 3 cups finely chopped English or Persian cucumber
  • 2 cups finely chopped, seeded cherry or roma tomatoes
  • ⅓ cup finely chopped red onion
  • ⅓ cup finely chopped flat leaf parsley
  • ½ cup peperoncini, about 8 thinly sliced then roughly chopped, optional
  • freshly ground black pepper, to taste
  • 2 tablespoons freshly squeezed lemon juice
  • ⅓ cup grated, Parmesan or crumbled feta cheese, optional (keep out for vegan version)

Italian Dressing

  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • 1/2 teaspoon sea salt
  • 1/2 cup extra virgin olive oil
  • 2 tablespoons red wine vinegar
  • 1 teaspoon granulated sugar


  1. Make the dressing: In a small bowl, combine the garlic powder, oregano, basil, salt, olive oil, vinegar and sugar whisk until combined. Alternatively you can place all ingredients in a small mason jar secured with a lid,shake until combined.

  2. In a large bowl combine the chickpeas, cucumber, tomatoes, red onion, parsley, peperoncini, pepper and lemon juice. Pour the dressing over and mix to incorporate.

  3. If eating right away, mix in the Parmesan or feta and serve. Alternatively you can let the flavors mingle for a few hours covered in the refrigerator. Before serving, add the cheese and give the salad a nice big stir.

Nutrition Info

  • Per Serving
  • Amount
  • Calories263
  • Protein7 g
  • Carbohydrates26 g
  • Total Fat16 g
  • Dietary Fiber7 g
  • Cholesterol0 mg
  • sodium563 mg
  • Total Sugars7 g

Chickpea Salad

Questions & Reviews

Join the discussion below.


    Any questions?

    Need to change up some ingredients? Unsure about a step in the method? Click the Ask a Question button above. We’re here for you.

  • Heidi

    So good!! I thought this was going to taste ‘healthy’ if you know what I mean. ;) However, it is simply delicious, I couldn’t quit eating it!
    I didn’t have pepperoncinis or parsley but otherwise made as instructed.
    Perfect for summer!

    YAY! Thanks Heidi, we are so happy you loved it!

  • Chelsea

    This is fantastic! Such great flavor. I’ve made it 2x now for meal prep and added grilled chicken on the side. I think I’m going to add quinoa and chicken to the salad itself for a bowl meal prep next time. But, highly recommended as-is! Such a great side for any grilled protein.

    Thanks Chelsea, we are so glad you love it!

  • Kristen

    This is my go to salad. So easy and so delish!

    Thanks Kristen, so happy you love it!

  • Kellie

    Delicious salad. I ended up making a 1/2 recipe (only 1 can of beans at the store!) I enjoyed the chickpea salad on top of a bed of mixed greens, with feta cheese and a handful of microgreens on top. So yummy (and it looked beautiful).

    Thanks Kellie, we are so glad you enjoyed it!