Fourth Step Mediterranean Chickpea Salad

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-07-25 · Updated 2026-07-25

A refreshing and hearty Mediterranean-inspired salad with chickpeas, cucumber, tomato, and a tangy lemon-oregano dressing perfect for light lunches or sides. This mediterranean-inspired salads (vegetarian) ready in about 15 minutes pairs drained and rinsed canned chickpeas, halved cherry tomatoes, finely diced red onion into a side that holds its own next to almost any main — bright, balanced, and quick enough to slot into a weeknight plate. Each serving lands at about 320 calories and feeds 4, so it slots cleanly next to roasted proteins, grain bowls, or weeknight mains. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 15 oz, drained and rinsed canned chickpeas
• 1 medium, diced into 1/2-inch cubes cucumber
• 1 cup, halved cherry tomatoes
• 1/4 cup, finely diced red onion
• 1/2 cup crumbled feta cheese
• 1/4 cup chopped fresh parsley
• 3 tbsp extra virgin olive oil
• 2 tbsp fresh lemon juice
• 1 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Step 1: In a large mixing bowl, combine 15 oz drained and rinsed canned chickpeas, 1 medium diced cucumber, 1 cup halved cherry tomatoes, 1/4 cup finely diced red onion, and 1/2 cup crumbled feta cheese.
2. Step 2: In a small bowl, whisk together 3 tbsp extra virgin olive oil, 2 tbsp fresh lemon juice, 1 tsp dried oregano, 1/2 tsp salt, and 1/4 tsp black pepper until emulsified.
3. Step 3: Pour the dressing over the chickpea mixture and toss gently to combine all ingredients evenly. Sprinkle 1/4 cup chopped fresh parsley on top and serve chilled or at room temperature.