Mediterranean Salad

Name: Mediterranean salad
Prep time: 20 min
Total time: 20 min
Ingredients: 1 can (15 oz) chickpeas (or 1½ cups cooked chickpeas); 1 can (15 oz) black beans (or 1½ cups cooked beans); 2 cups cherry tomatoes (halved); 1½ cups cucumber (cut into small dice); 1 cup green bell pepper (cut into small dice); 4 scallions (thinly sliced); 1 cup flat-leaf parsley (finely chopped); ½ cup kalamata olives (pitted); 4 oz feta (crumbled, or sun-dried tomatoes in oil); 4 tbsp extra virgin olive oil; 2 tbsp fresh lemon juice; 2 tbsp apple cider vinegar; 1 clove garlic (grated); ¼ tsp salt (or more to taste); ⅛ tsp black pepper; 1 tbsp sumac (optional (substitute cumin or keep out))

Our Mediterranean salad recipe combines fresh veggies, fiber-rich legumes, herbs, olives, and sun-dried tomatoes to create the ultimate Mediterranean dish.

For more bean salad recipes, try our black bean salad, white bean salad, Mediterranean chickpea salad, and Piyaz.

Fresh and Healthy Mediterranean Salad

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A Salad with Mediterranean Ingredients

If you are a regular reader here; you already know: Louise and I love Mediterranean Diet recipes.

The Mediterranean region spans 22 countries across Europe, Africa, and Asia, each with centuries-old food traditions.

So when we thought about making a single Mediterranean salad, we realized that we had to more more than just one!

Every country has its own take, from Lebanese Fattoush to Greek Horiatiki, Moroccan carrot salad to Italian rice salad.

This recipe is our way of bringing those flavors together ❤️.

We start with quick-pickled red onions, plenty of parsley, mint, and a spiced olive oil dressing.

For umami, we add kalamata olives, sun-dried tomatoes and a crumble of feta.

To make it hearty and satisfying, we toss in plant-based protein from chickpeas and black beans.

Serve it with warm pita, a creamy yogurt tahini sauce, and hummus or baba ganoush for a true Mediterranean moment on your plate.

Ingredients

Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.

Chickpeas & Black Beans: Use canned or cooked from dry. You can swap either for lentils, white beans, or grains like couscous, farro, or barley.
Bell Pepper: any color.
Cucumber
Scallions: sub shallot.
Cherry Tomatoes: substitute grape, plum, or roma tomatoes.
Parsley: Flat-leaf parsley is key. Add fresh mint, basil, or dill if you’d like. Dried herbs work in a pinch.
Olives: Kalamata or Italian olives in oil add bold flavor.
Feta: Sun-dried tomatoes or marinated artichokes are a nice alternative.
Dressing: extra virgin olive oil, lemon juice, vinegar, garlic, sumac or cumin, salt, and pepper.

Variations

Spicy Version: Add pickled chilis or jalapeños for a spicy kick.
Pearl couscous version: Swap the chickpeas and black beans for cooked pearl couscous.
Greens version: Add chopped romaine or baby spinach to turn it into a Mediterranean chopped salad.

How to make Mediterranean salad

Step 1: Prep the vegetables – In a large mixing bowl, combine diced cucumber and bell pepper, halved cherry tomatoes, thinly sliced scallions, crumbled feta (or chopped sun-dried tomatoes), olives, finely chopped parsley, drained chickpeas, and black beans.

Step 2: Make the dressing – In a small bowl, whisk together extra virgin olive oil, lemon juice, apple cider vinegar, grated garlic, sumac (or cumin), salt, and black pepper.

Step 3: Combine all – Pour the dressing over the salad and toss until everything is well coated. Let the salad sit for 15–20 minutes before serving so the flavors can fully develop.

Just before serving, you can top it with toasted pinenuts, marinated sumac onions, or quick-pickled red onions for extra flavor and texture.

Ingredients for mediterranean salad chopped up and put in a mixing bowl.

Step 4: Serve and enjoy – Serve with warm pita bread to turn it into a protein-rich meal (thanks to the combo of chickpeas, black beans, and bread). Pair with a thick yogurt tahini sauce—use dairy-free yogurt to keep it vegan.

Mediterranean salad on a serving platter topped with pickled red onions.

Tips

Don’t skimp on the fresh herbs! Parsley is classic, but mint or dill work beautifully too.
Let the salad rest before serving—it helps the dressing soak in and the flavors meld.
Love a bold dressing? 1.5X or 2X the dressing ingredients.
Play with toppings: sumac onions, feta, and toasted pinenuts are all great—and even better together!

Frequently Asked Questions

Can I skip the sumac?

Of course you can. You can leave it out or replace it with cumin, a bit of lemon zest or a splash of red wine vinegar.

Can I make it ahead of time?

Yes! It actually gets better as it sits. Just store it in the fridge and let the flavors meld. Wait to add delicate toppings like feta or toasted nuts until just before serving.

Is Mediterranean salad healthy?

Absolutely. It’s packed with fiber, plant-based protein, healthy fats, and tons of fresh veggies. Just watch portion sizes on the dressing or cheese if you’re counting calories.

What protein can I add to make it a full meal?

Chickpeas and black beans already add good plant-based protein. You can also add grilled chicken, tuna, quinoa, or hard-boiled eggs.

How long does it keep in the fridge?

It keeps well for 2–3 days. Store in an airtight container and give it a quick toss before serving. If using leafy greens, keep those separate and add fresh before eating.

More Mediterranean salad recipes

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