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This Mediterranean salad with chickpeas is bursting with fresh flavors and great ingredients. Orzo pasta is paired with hearty chickpeas, juicy cherry tomatoes, crisp cucumbers, and tangy red onion, with cheese and dressing bringing everything together.
If you want something light and refreshing that actually fills you up, this is it. Fresh vegetables and herbs keep it bright, and the chickpeas add enough protein to make it satisfying.
You can serve it right away or make it ahead. It’s great either way!
Table of Contents
Why This Recipe Works
I talk A LOT about my love of cookies. What you may not know is that in order to eat that many cookies, I have to be able to cut calories in other places. But here is the thing, I am not willing to sacrifice flavor. This salad checks both boxes.
I love using chickpeas because they add protein along with a variety of other health benefits, including vitamins, minerals, and fiber that help improve digestion. And unlike canned vegetables, canned chickpeas don’t lose much nutritional value in the canning process. Just be sure to drain and rinse them before adding them to remove extra starch and salt, which improves the flavor.
The orzo is a fabulous addition too — it rounds the salad out into something that actually fills you up. And if you’re making a light, healthy meal, this salad pairs really well as a side with something like these Turkey Lettuce Wraps.
Ingredients Needed
- Orzo Pasta – This is what makes the salad hearty and satisfying. It looks a lot like long grain rice and works perfectly here.
- Chickpeas – Use canned and be sure to drain and rinse them well before adding to the salad.
- Feta or Queso Fresco Cheese – Feta is the traditional choice for Mediterranean dishes, but Queso Fresco works great as a substitute.
- Balsamic Vinaigrette – I love the balsamic vinaigrette from the Paul Newman line of dressings. It is awesome and that is what I went with and what I suggest.
See recipe card for full information on ingredients and quantities.
How to Make Mediterranean Salad with Chickpeas
- Cook orzo according to package directions.
- Add the cooked orzo to a bowl with the rinsed and drained chickpeas.
- Add all of the prepared vegetables and fresh parsley. This is really when the salad comes to life.
- Add the seasonings, cheese, and dressing. Stir to combine, making sure everything is covered in dressing. Serve immediately or refrigerate and keep it for meal prep later in the week!
Pro Tips
- Rinse your chickpeas well. This removes extra starch and salt, which makes a noticeable difference in the overall flavor of the salad.
- Use fresh parsley, not dried. Fresh herbs are what make this salad taste so good and give it that bright flavor.
- This salad is great made ahead. It refrigerates perfectly, so it’s a great option for meal prep or making the night before.
Storage Instructions
This Mediterranean salad with chickpeas refrigerates well for up to 4 days. Store it in an airtight container and give it a good stir before serving since the dressing will settle at the bottom.
Recipe FAQs
Yes! This salad actually gets better as it sits and the flavors come together. Make it a few hours ahead or even the night before and refrigerate until you’re ready to serve.
Chickpeas already have a lot of protein, so this salad is pretty filling on its own! If you want to add meat, grilled chicken or shrimp would both be great additions.
Yes, you can use any dressing you like. A lemon vinaigrette or a simple olive oil and red wine vinegar combo would both work well with these flavors.
Looking for other salad recipes? Try these…
Did you try this recipe? Leave a ⭐️⭐️⭐️⭐️⭐️ review below and tag @practicallyhomemade on Pinterest!
Healthy Mediterranean Salad with Chickpeas
Ingredients
- 1½ cups orzo pasta
- 1 can chickpeas, {drained & rinsed}
- 10-12 cherry tomatoes, {quartered or halved}
- ½ English cucumber, {diced}
- ¼ red onion, {thinly sliced}
- ¼ cup feta cheese, or Queso Fresco {crumbled}
- 1 Tablespoon fresh parsley, {chopped}
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder
- ¼ cup balsamic vinaigrette
Instructions
- Cook orzo according to package directions.
- Add cooked orzo to bowl with rinsed and drained chickpeas.
- Then add the prepared vegetables and parsley to orzo/chickpea mixture.
- Finally add seasonings, cheese and dressing.
- Stir to combine, being sure that everything is covered in dressing.
- Serve your healthy mediterranean salad immediately or refrigerate and serve later. Refrigerates well for up to 4 days.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I’ve made this recipe a few times now and it’s a huge hit in my house!