Jamie Oliver Chickpea Salad

There’s this specific kind of food that makes you feel like you’re eating lunch on a sun-drenched Greek balcony — even if you’re actually in your dressing gown, standing by the sink. This chickpea salad does exactly that. It’s bright, juicy, herby, and just a little messy (in the best way). The sort of thing you throw together when the fridge is down to scraps, and still somehow end up with a dish that feels intentional.

I remember making this for the first time after a long day. I was cranky, hungry, and almost caved for toast and butter — but the can of chickpeas called to me. Ten minutes later, with my hands smelling of lemon and herbs, I was hunched over a bowl of this glorious stuff, scooping it up with pita like I’d meant to all along. The trick? A bit of smashed chickpea for creaminess, a hit of chilli, and that briny pop of feta on top. Life-affirming, honestly.

Why You’ll Love It

• Ready in under 20 minutes, no fancy equipment needed
• The lemony dressing soaks into everything perfectly
• Warm chickpeas = cosy, smashed chickpeas = creamy
• Feta adds saltiness, tomatoes bring juicy sweetness
• It’s filling but not heavy — lunch magic
• Tastes even better after it’s had time to mingle

Ingredients

• 1 small red onion, peeled
• 1–2 red chillies, deseeded
• 2 handfuls ripe red or yellow tomatoes
• Juice of 1 lemon
• 3 tbsp extra virgin olive oil
• Sea salt & freshly ground black pepper
• 1 x 410g tin chickpeas, drained (or ~4 handfuls cooked)
• A handful of fresh mint, chopped
• A handful of fresh green or purple basil, torn
• 100g feta cheese

How to Make It

Chop the juicy bits:

Thinly slice your red onion and chillies. Roughly chop the tomatoes — let the juice run. Toss it all into a big bowl.

Dress it while it’s fresh:

Add the juice of half a lemon and a good splash of olive oil (about 3 tbsp). Season with salt and pepper, and give it all a toss to start mingling.

Warm your chickpeas:

Heat the chickpeas gently in a pan — no need to go fancy here. Once hot, set aside a small scoop to smash up.

Smash and mix:

Use the back of a spoon or fork to mash those reserved chickpeas. Stir them into the salad — it thickens everything in a lovely, unexpected way.

Let it sit:

Give the bowl 5–10 minutes to marinate. Let the flavours chill out together while you prep the herbs and clean up your chopping mess (or don’t — I never do).

Herb it up:

Add your fresh mint and basil. Tear, don’t chop, the basil if you want that rustic, tossed-by-hand look.

Cheese it, taste it, serve it:

Crumble the feta over the top. Add more lemon if it feels flat. Taste again — now’s the time to tweak.

Common Mistakes and How to Dodge Them

Too tangy or sour?
Add a drizzle more olive oil or a pinch of sugar to mellow it out.

Onion too sharp?
Soak it in cold water for 10 minutes before adding. Mellow and crunchy.

Salad too dry?
It probably needs more lemon juice or oil — don’t be shy with the dressing.

Chickpeas bland?
Warming them helps loads. You can also sauté them in garlic oil for extra depth.

Storage and Reheating

Fridge: Keeps beautifully for 2–3 days. Actually gets better after a night in the fridge.

Freezer: Wouldn’t recommend it. The herbs and feta go a bit weird.

Reheating: No need — it’s meant to be served room temp or slightly warm.

Frequently Asked Questions

Can I make it vegan?
Absolutely. Just skip the feta or use a vegan cheese crumble.

Can I add more protein?
Yes — grilled chicken, tuna, or even a soft-boiled egg on top works great.

What should I eat this with?
Pita, naan, couscous, or just a spoon and some quiet time.

Can I use canned tomatoes?
Fresh is best here — canned will make it too soupy and flat.

Nutrition Facts (Per Serving)

• Calories: 295
• Fat: 17g
• Carbs: 20g
• Protein: 11g
• Sodium: 410mg
• Sugar: 5g