This easy Mediterranean chickpea salad is a vibrant, make-ahead dish that you can count on for weekday lunches or light summer dinners. With a base of hearty chickpeas, juicy tomatoes, crunchy cucumbers, bulgur, and tangy feta cheese, it’s the kind of salad that tastes even better the next day. The best part? It comes together quickly with a few favorite pantry staples and holds up beautifully in the fridge for several days.
When I first started meal prepping more seriously, I learned that using pantry staples—especially canned chickpeas and bulgur is an economical option. This kind of salad became a go-to recipe around here. It’s easy to throw together, endlessly flexible, and satisfying enough to stand alone as a main dish. Even my daughter, who sometimes turns up her nose at cold salads, happily digs into this one when it’s packed with creamy feta cubes and lemony dressing.
If you’re looking for more lunch prep ideas that don’t feel like a sad desk salad, this one’s a keeper.
Looking for more summer salads? My Grilled Potato and Green Goddess Dressing Salad makes a great summer side that pairs well with all your favorite BBQ meats. If you’re looking for a quick and easy recipe, try my Tomato Cucumber Summer Salad with Fresh Basil.
Why You’ll Love This Chickpea Salad
No Cooking Chickpeas or Bulgur Needed – Simply open a can of chickpeas and let the bulgur soak in hot water for 20–30 minutes; minimal effort is required.
Meal Prep Friendly – Holds up for 4–5 days in the fridge without losing texture.
Flexible and Forgiving – Use what you have on hand and swap ingredients as needed.
Canadian Budget Cooking Meets Mediterranean Staples.
Chickpeas (and other pulses, such as lentils and beans) have been part of Canadian agriculture for decades, but large-scale production—and home kitchen use—really took off from the late 1980s into the 1990s. Today, the majority of Canada’s pulses are grown in Saskatchewan, Alberta, and Manitoba, where the prairie climate is ideal for these hearty crops.
Note: A “pulse” is simply the dry, edible seed of a legume (such as chickpeas, lentils, dry peas, and beans). They’re valued not only for their protein content but also for their ability to enrich the soil with nitrogen, making them a key part of sustainable farming in Canada.
Canada is also one of the world’s leading exporters of pulses, exporting lentils, chickpeas, and peas globally. Bulgur, however, is a newer addition to the Canadian pantry. It’s made from durum wheat—an ingredient Canada produces in abundance—and is processed into bulgur by Canadian companies, particularly in Ontario. This means the bulgur on your table might be a Canadian-made product, even though it only gained prominence in the 1990s and 2000s as Mediterranean diets became popular.
This salad reflects that shift by combining chickpeas with bulgur to create an affordable, wholesome dish that works beautifully for meal prep.
How to Make This Chickpea and Bulgur Salad
Start by getting the bulgur softened. For this recipe, we add boiling hot water to a bowl with the grain and let it stand for 20-30 minutes. Before adding to the salad, be sure to drain excess water from the bowl.
While the bulgur is soaking in the hot water, you can grab a large mixing bowl and combine your salad base: drained canned chickpeas, halved/quartered cherry or cocktail tomatoes, chopped quartered cucumber, and cubes of tangy feta cheese.
Next you will want to drain excess water off the bulgur that’s been soaking and add it to the salad bowl.
Now for the homemade dressing. In a small jar or bowl, whisk together (or use a drink immersion blender) fresh lemon juice, Dijon mustard, grated garlic, extra-virgin olive oil, salt, and pepper. Taste and adjust—it should be bright and zippy.
Pour the dressing over the chickpea salad and gently mix to combine.
Lastly give the salad a dusting with the dried basil and black pepper. Stir it once more before placing the salad in the fridge for at least 30 minutes (or overnight in an airtight container) to allow the flavors to develop. It tastes even better the next day.
Ingredients:
Note to my Canadian readers: You’re not alone if you’re sourcing these ingredients without relying on U.S.-based imports. Given our country’s current challenges, supporting Canadian-owned businesses and Canadian-made products matters more than ever. Every little bit helps keep our food systems strong, our neighbors employed, and our dollars in our communities.
You will now find more Canadian content on the blog as I continue to source Canadian food brands and products.
And to our American friends—we still love you! We always have and will. But when possible, we’re leaning toward local to keep our shelves stocked and our people supported.
Chickpeas (garbanzo beans) – Hearty chickpeas add protein and a creamy texture that soaks up dressing beautifully. Unico brand chickpeas are a staple in my food pantry. You never know when you want to crack out a salad, make a bowl of creamy hummus, or add some to curries and soups.
Bulgur wheat – A quick-cooking grain that provides a nutty flavor and makes the salad feel more like a main course. For truly Canadian-made bulgur, look for brands labeled “Product of Canada” or processed by Canadian manufacturers (e.g., Grano Organico).
Cocktail tomatoes – Juicy tomatoes add sweetness and color for a vibrant salad. These tomatoes from Sunset Brand make a terrific choice; any of their tomatoes work well in this salad.
Crunchy cucumbers – Refreshing and crisp, they give this salad a satisfying bite. If you’re buying cucumbers in Ontario, chances are you’re purchasing a hydroponically grown Great Lakes cuc. They have excellent crispness and uncompromised flavor.
Feta cheese – Tangy feta cubes bring a creamy, salty contrast to the fresh veggies. Saputo brand feta is a salty addition that cuts nicely from a block.
Dried basil – Enhances the Mediterranean flavor with an earthy, herby note.
Black pepper – Balances the dressing and vegetables with just the right hint of spice.
For the Lemon Vinaigrette:
Extra-virgin olive oil – The base of the homemade dressing is rich and flavorful.
Fresh lemon juice – Adds zing and freshness to tie all the salad ingredients together.
Dijon mustard – Emulsifies the dressing while adding a tangy depth.
Garlic – A little raw garlic gives the dressing bold, savory undertones.
Black Pepper – Adds to the salad to balance the flavor.
Substitutions and Add-Ins For This Easy Chickpea Salad.
Feta cheese – Replace with crumbled goat cheese or small cubes of mozzarella for a softer, milder flavor.
Bulgur wheat – Swap with cooked quinoa, couscous, or farro if that’s what you have on hand.
Chickpeas – White beans, lentils, or even black beans can be used as an alternative for a twist.
Cucumbers – Use chopped celery, radishes, or zucchini for a different crunch.
Cherry tomatoes – Grape tomatoes or diced Roma tomatoes work just as well.
The dressing should remain the same.
Adding more to this salad is super easy. A handful of leafy greens, like a spring mix, makes it a lighter salad. Remember, though, that when adding greens, they won’t hold up as a meal prep item, so it’s best to add them to the portion you intend to eat right away. Other great add-ins are black olives, canned artichokes, fresh-sliced radishes, and snap peas. This colorful salad is an excellent recipe for your work lunch, offering numerous options to make it slightly different each day of the week. Add sliced grilled chicken for an easy lunch or picnic food idea.
Expert Tips, Serving and Storing Suggestions For This Bulgur Summer Salad With Chickpeas.
Tip #1: Drain the Aquafaba (Juice from chickpeas): The canned chickpeas are packed in a liquid, which you need to drain thoroughly to avoid excess liquid that can dilute your dressing.
Tip #2: Cube the Feta: Instead of crumbling it for creamy bites that hold up during meal prep and add visual appeal.
Tip #3: Chill Salad: Put it in the fridge for at least 30 minutes before serving, allowing the bulgur and veggies to absorb the flavors.
This salad is versatile enough to be served as a light main course with warm pita or grilled flatbread, as a side dish with grilled chicken, fish, or lamb, or as part of a colorful salad bowl layered over leafy greens. You can even tuck it into wraps with extra greens for an easy lunch.
Store any leftovers in the fridge in a covered container. It will keep for 4–5 days. If you prefer a stronger flavor, reserve a portion of the lemon vinaigrette and drizzle it fresh before serving. Avoid freezing as the fresh vegetables will lose their texture.
If you make this yummy salad, let me know how you liked it! Leave a comment and rate the recipe below—your feedback helps others find and enjoy this great recipe too.
Mediterranean Chickpea Meal Prep Salad
Equipment
- Small Bowl
- Large Salad Bowl
- measuring cup
- Juicer Or By Hand
- Cutting board
- knife
- Tablespoon
- Teaspoon
- Small Immersion Blender Optional
Ingredients
Salad Base
- 2 Cups Chickpeas Canned (19fl oz) Drained
- 1 Cup Bulgur Soaked, Drained
- 2 Cups Water Boiling HOT
- 2 Cups Cocktail Tomatoes Rinsed & Quartered
- 2 Cups English Cucumber Rinsed & Quartered
- 1 Cup Feta (200grm) Block Cubed
- 1 Tbsp Basil Dried Herb
- ½ Tsp Black Pepper
Lemon Dijon Vinaigrette Dressing
- ½ Cup Lemon Juice Fresh
- ¼ Cup Olive Oil
- 1 Clove Garlic Minced
- 1 Tbsp Dijon Mustard
Instructions
The Bulgur
- Place bulgur in a heat-safe bowl and cover with hot water.1 Cup Bulgur
- Let soak for 20–30 minutes until soft, then drain excess water.2 Cups Water
The Salad Base
- Rinse the tomato and cucumber.2 Cups Cocktail Tomatoes, 2 Cups English Cucumber
- Drain the chickpeas and add to salad bowl.2 Cups Chickpeas
- On cutting board quarter the tomatoes and the cucumber. Add to chickpeas in salad bowl.
- Remove feta from whey and cube into small cubes. Add to salad bowl.1 Cup Feta
- After draining bulgur and allowing it to soak add to the salad bowl.1 Cup Bulgur
Making Lemon Dijon Vinaigrette Dressing
- Juice two lemons- enough to get one half cup of fresh squeezed lemon juice.½ Cup Lemon Juice
- Measure in the Dijon mustard and the olive oil.1 Tbsp Dijon Mustard, ¼ Cup Olive Oil
- Use small hand held drink immersion blender to whip the dressing together removing all lumps of Dijon.
- Mince the garlic add to dressing and stir.1 Clove Garlic
Finish Salad.
- Pour dressing over salad and mix to combine.
- Sprinkle salad with basil and pepper and give one last stir before covering to chill for 30 minutes.1 Tbsp Basil, ½ Tsp Black Pepper
Notes
Amber’s Tips to Customize This Chickpea Salad:
- Add Greens: Toss in baby spinach, arugula, or chopped romaine for extra freshness and crunch just before serving.
- Add Protein: Shredded chicken or grilled shrimp can turn this salad into a hearty main dish.
- Go Nutty: Sprinkle with toasted almonds, pine nuts, or sunflower seeds for a satisfying crunch.
- Boost Herbs: Add fresh parsley, basil, chervil, or cilantro for a bright, garden-fresh touch.
- Change the Dressing: Replace lemon juice with balsamic vinegar or add a splash of honey for a sweet-tangy twist.
