Chickpeas are a nutritional powerhouse they’re packed with plant-based protein and fiber and when you give them bright Mediterranean flavors, they really shine. In this recipe, creamy chickpeas are tossed in a lemony-oregano Greek dressing and warmed slightly so they soak up all that zesty flavor. The result is a salad bursting with color and contrast: tender spinach and juicy cherry tomatoes mingle with tangy, quick-pickled red onions and salty crumbles of feta. I love how one bite delivers a satisfying mix of textures and tastes, transforming humble canned chickpeas from boring to brilliant.
Instead of serving this as a plain bean salad, we marinate the chickpeas in the dressing so they absorb every drop of the tangy vinaigrette. As RecipeTin Eats notes, “we’re marinating the chickpeas so they absorb the flavor of the lovely Greek dressing.” This simple trick makes the salad anything but bland. Once the chickpeas are flavored to the core, you toss them with fresh veggies spinach, tomatoes, and the like and finish with creamy feta and optional grilled peppers. Every forkful tastes like sunshine.
How It Comes Together
First, shake together a quick Greek dressing: red wine vinegar, extra-virgin olive oil, minced garlic, dried oregano, a spoonful of Dijon mustard, salt, and pepper. Then warm the chickpeas so they can drink in that dressing. Simply toss drained chickpeas with half the dressing, microwave for 1–2 minutes until hot, then let them sit for about 15–20 minutes. (The heat helps them absorb the marinade.) While they’re marinating, prep the other ingredients: halve sweet cherry tomatoes and shred or roughly chop fresh spinach.
For the red onion, do a quick pickle: slice the onion thinly and soak it in red wine vinegar with a pinch of sugar and salt. Give it 10 minutes to wilt and mellow (or zap it in the microwave briefly for a faster shortcut). When everything is ready, it’s time to assemble. In a big bowl, combine the marinated chickpeas (including any dressing left in the bowl) with the spinach, tomatoes, pickled onion, and sliced chargrilled peppers (if using). Drizzle on the remaining dressing and toss everything together so the flavors mingle. Finally, transfer to a serving plate and crumble feta over the top it adds a cool, salty finish that pulls it all together.
Serving Suggestions
This salad is a true crowd-pleaser and so versatile. It works as a main course salad (with plenty of protein and even carbs) or as a bright side for grilled meats and seafood. I often serve it with crusty bread or warm pita on the side perfect for scooping up the salad and juice. It travels extremely well, too it keeps its texture and flavor for days in the fridge. This makes it ideal for work lunches or summer picnics. I’ve also paired it with everything from grilled chicken and lamb to seared fish or even steak the tangy, herby notes of the salad complement nearly any Mediterranean or BBQ-style dish. Basically, it’s a great all-rounder that “works as a starch + veg side dish or main course.”
Ingredients
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800 g/14 oz (2 cans) chickpeas, well drained (Note 1)
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Dressing/Marinade:
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2 tbsp red wine vinegar (Note 2)
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5 tbsp extra virgin olive oil
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1 garlic clove, minced using garlic press
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2 tsp dried oregano
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1/2 tsp dijon mustard (or other non-spicy smooth mustard)
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3/4 tsp EACH salt and pepper
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Quick pickled onion (pickling optional, Note 3):
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1/2 red onion, finely sliced
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1/2 cup red wine vinegar (Note 2)
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1 tsp white sugar
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1/2 tsp salt
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Salad:
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250 g/8 oz cherry or grape tomatoes, halved (or 2 normal tomatoes)
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3 cups (packed) spinach, sliced 1/2 cm / 1/5" thick (Note 4)
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100 g/3 oz feta
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3/4 cup chargrilled peppers, drained and sliced 1 cm / 1/3″ thick (optional, Note 5)
Instructions
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Make the dressing. In a jar or bowl, whisk together the red wine vinegar, olive oil, minced garlic, oregano, mustard, salt, and pepper. Set aside half for later.
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Warm and marinate chickpeas. Toss the drained chickpeas with half of the dressing so they’re well coated. Microwave 1–2 minutes until hot. Let the warm chickpeas sit in the dressing for about 15–20 minutes so they absorb the flavor.
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Quick-pickle the onion. In a small bowl, combine the sliced red onion with vinegar, sugar, and salt. Let it stand for 10–30 minutes until softened (or microwave for 2 minutes, then cool). Drain off any excess liquid.
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Assemble the salad. In a large bowl, toss the spinach with the marinated chickpeas (including any juices) and the remaining dressing. Add the cherry tomatoes, pickled onion, and chargrilled peppers; toss gently to combine.
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Finish and serve. Transfer the salad to a platter or serving bowl. Crumble the feta cheese on top. Serve immediately, or chill and serve cold.
Conclusion
I hope this Greek Marinated Chickpea Salad becomes one of your favorites as much as it has for me. It’s a simple recipe that always feels special colorful on the plate, satisfying to eat, and packed with wholesome ingredients. Whether you’re feeding a crowd or just looking for a healthy lunch, this salad shines any time of year.
