Mediterranean Chickpea Salad with Lemon Tahini Dressing
A fresh, protein-rich Mediterranean salad loaded with chickpeas, crunchy vegetables, herbs, and a creamy lemon tahini dressing. Perfect for meal prep, lunches, or a light dinner.
Yield
4 servings
Ingredients
Salad Base
- 2 cans (15 oz / 400 g each) chickpeas, drained and rinsed
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1 bell pepper, diced
- 1/4 red onion, thinly sliced
- 1/2 cup Kalamata olives, sliced
- 1/4 cup fresh parsley, chopped
- 2 tbsp fresh mint or dill (optional)
Optional Add-Ins
- 1/2 avocado, diced
- 1/2 cup crumbled feta or vegan feta
- 1 cup spinach or arugula
- Roasted red peppers
- Artichoke hearts
Lemon Tahini Dressing
- 1/4 cup tahini
- 2–3 tbsp lemon juice
- 1 tbsp olive oil
- 1 garlic clove, minced
- 1–3 tbsp water (to thin)
- 1/2 tsp cumin
- 1/2 tsp salt
- 1/4 tsp black pepper
Equipment
- Large salad bowl
- Small bowl or jar for dressing
- Whisk
Instructions
Step 1: Prepare the Vegetables
- Dice cucumber and bell pepper.
- Slice onion and olives.
- Halve tomatoes.
- Chop parsley and herbs.
Step 2: Assemble the Salad
In a large bowl combine:
- Chickpeas
- Cucumber
- Tomatoes
- Bell pepper
- Onion
- Olives
- Parsley
- Mint or dill (if using)
Mix gently.
Step 3: Make the Lemon Tahini Dressing
In a small bowl whisk together:
- Tahini
- Lemon juice
- Olive oil
- Garlic
- Cumin
- Salt
- Pepper
Add water gradually until dressing becomes smooth and pourable.
Step 4: Dress the Salad
- Pour dressing over salad.
- Toss gently until evenly coated.
Step 5: Finish and Serve
Top with:
- Avocado
- Feta or vegan feta
- Extra herbs
- Fresh lemon juice if desired
Serve immediately or chilled.
Serving Suggestions
Serve with:
- Warm pita bread
- Grilled chicken or tofu
- Falafel
- Quinoa or couscous
- Hummus platter
Variations
Protein Boost Version
Add:
- Grilled chicken
- Tuna
- Extra chickpeas
- Lentils
Vegan Version
Use:
- Vegan feta or omit cheese
Spicy Mediterranean Salad
Add:
- Chili flakes
- Harissa
- Jalapeños
Low-Carb Version
Reduce chickpeas slightly and add:
- More greens
- Extra cucumber
Storage
Refrigerator
- Salad: up to 4 days
- Dressing: up to 1 week
Store dressing separately for best freshness.
Approximate Nutrition (Per Serving)
- Calories: 280–420
- Protein: 10–15 g
- Fiber: High
- Healthy fats: Moderate to high
