Make your taste buds come alive with this zesty and vibrant Mediterranean-inspired salad. Packed with crispy roasted chickpeas, tangy feta cheese, and fresh vegetables, this nutrient-dense dish is perfect for a heart-healthy lunch or light dinner. The homemade vinaigrette features a bold spice blend of sumac and za'atar, tying the flavors together beautifully. Whether you are looking for a weight-loss-friendly meal or simply a delicious way to eat more greens, this salad delivers satisfying crunch and plenty of fiber.
If you love these bright, zesty flavors, be sure to check out more of our healthy Mediterranean-inspired recipes for vibrant, heart-smart meal ideas. You can also explore our entire delicious collection of fresh and nutritious salads to find the perfect high-fiber side dish or main course.
This salad combines fiber-rich vegetables with plant-based proteins to create a balanced meal that supports heart health. By using healthy fats from olive oil and almonds alongside low-sodium ingredients, it fits perfectly into a heart-conscious lifestyle without sacrificing flavor.
While similar, a traditional Greek salad (Horiatiki) typically contains no lettuce, just tomatoes, cucumbers, onions, olives, and a block of feta. A Mediterranean salad is a broader term that often includes leafy greens like arugula or romaine, as this recipe does.
Yes, this salad is nutrient-dense and high in fiber and protein from the chickpeas and veggies, which can help you feel full and satisfied longer, potentially aiding in weight management.
Yes, you can use dried chickpeas, but you will need to soak and cook them completely before roasting. Canned chickpeas are recommended for a quick 30-minute meal.
Expand your weekly menu with more of our top-rated Mediterranean favorites featuring fresh herbs, lean proteins, and heart-healthy fats. These vibrant dishes bring the best flavors of the region straight to your table for a balanced, nutrient-dense meal.
Looking for more ways to eat your greens? Browse our other fiber-rich heart-healthy salads that are packed with plant-based protein and perfect for make-ahead lunches or light dinners.
If you are new to Mediterranean cooking, you might be wondering about the spices in this recipe.
Recipe yields 4 servings
Set an oven rack in the middle of the oven. Preheat oven to 425°F. Line a large rimmed baking sheet with parchment paper.
In a small mixing bowl, toss the chickpeas with ½ tablespoon olive oil, ¼ tsp salt together and black pepper. Transfer to the prepared baking sheet and spread into a single layer. Place on the center oven rack and roast until golden and crisp, about 15 to 20 minutes, until light golden brown. Remove from oven and allow to cool slightly. Toss with another ½ Tbsp olive oil and ½ tablespoon of za’atar. Set aside.
Toss together the tomatoes, red pepper, cucumber and olives in a large salad bowl.
In a small mixing bowl, whisk together the olive brine, 3 tablespoons olive oil, lemon juice, sumac and ¼ teaspoon salt.
Lightly coat the vegetables with the dressing. Toss the vegetables with most of the feta and chickpeas. Add the arugula and toss to combine. Top with the remaining feta and chickpeas.
Sprinkle each serving with toasted almonds and remaining za’atar. Drizzle with additional dressing if desired.
Air Fryer Chickpeas:
To save time and keep your oven off, you can roast the chickpeas in an air fryer.
For Cheese: If you don't have feta, try crumbled goat cheese for a similar tang, or use a dairy-free feta alternative to make this recipe vegan.
For Chickpeas: Cannellini beans (white kidney beans) or lentils can be swapped for chickpeas, though they may not roast up as creatively.
For Nuts: Toasted walnuts or pine nuts are great alternatives to almonds. For a nut-free version, use sunflower seeds or pumpkin seeds (pepitas).
For Greens: Romaine lettuce offers a mild crunch, while kale can be used for a heartier texture—just be sure to massage the kale with a little oil first.