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No Spoon Necessary

Seasonal Recipes & Unique Twists on Classic Dishes

Mediterranean Chickpea Salad

Published March 29, 2018. Last Updated April 4, 2020 by Cheyanne

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This Mediterranean Chickpea Salad only takes 10 minutes to prepare, plus it’s packed with protein and nutrients! Whether you serve it as a sandwich, salad, part of a grain bowl, or eat it plain with a spoon, these chickpeas are completely customizable and perfect for lunch on the go, snack time, potlucks or an easy weeknight dinner!

Straight on shot of a Mediterranean Smashed Chickpea Salad Sandwich with micro greens, sliced avocado, red onions and lettuce with whole grain bread on a wood platter with a basket of french fries blurred in the background.

Hey there, friends!

Today we are getting right to the recipe, because it absolutely deserves our full attention!

See that photo above? Say hi, because I’m about to introduce you to what is sure to become your favorite lunch. Which by the way, can double as a salad or sandwich. Or, it can be eaten as a snack. Basically it’s a triple threat and it’s about to be your new food bestie.

Overhead shot of all the ingredients needed to make Mediterranean Smashed Chickpea Salad in a glass bowl with a ramekin of tahini mayonnaise, pinch bowl of salt and purple linen surrounding the bowl - 1st step in the recipe of how to make a Mediterranean Smashed Chickpea Salad Sandwich.

Quick Navigation - Table of Contents

  • Mediterranean Chickpea Salad
    • How to serve chickpea salad?
    • What goes with chickpea salad?
    • What to serve with Mediterranean salad?
    • How to make Mediterranean Chickpea Salad?
  • Mediterranean Chickpea Salad
    • Equipment
    • Ingredients
      • Chickpea Salad:
      • Tahini Mayonnaise
      • For Sandwiches (ALL Optional):
    • Instructions
    • Notes
    • Nutrition
    • You Might Also Like…

Mediterranean Chickpea Salad

Plump, tender chickpeas smashed together with delicate chives, flavorful spices, salty feta, chewy sun-dried tomatoes, and then mixed with a creamy, nutty tahini based mayonnaise dressing.

This chickpea salad is light and healthy, yet bold on flavor and seriously satisfying!

On top of all that sensational salad jazz, this smashed chickpea salad is, legit, easier than pie to whip together AND it keeps well stored in the refrigerator. Meaning, this salad is perfect for meal prep or easy lunches on the go!

Overhead shot of an open faced Mediterranean Smashed Chickpea Salad Sandwich with micro greens, sliced avocado, red onions and lettuce a wood platter lined with parchment paper with a basket of french fries, ramekin of tahini mayonnaise, pinch bowl of salt and lemon wedge surrounding the sandwich.

How to serve chickpea salad?

You can serve and eat this salad any which way your heart desires, but here are some ideas in case you need inspiration:

  • Pile it into individual leaves of bibb lettuce and eat it as lettuce wraps.
  • Serve it over chopped greens, garnish it with olives, sliced cucumbers, and red onion, and then call it a salad.
  • Scoop it over quinoa, or farro, top it with some sliced avocado and fresh microgreens, and then serve it as a grain bowl.
  • Skip table manners and devour it with a spoon straight from the mixing bowl.
  • Pile it high on toasted multigrain bread, add all the fixings and demolish it as a sandwich. (Pictured here)
  • Serve it as a snack or dip with crackers, chips and fresh vegetables.

Straight on, up close partial shot of a Mediterranean Smashed Chickpea Salad Sandwich with micro greens, sliced avocado, red onions and lettuce with whole grain bread on a wood platter with a basket of french fries blurred in the background.

What goes with chickpea salad?

This Mediterranean chickpea salad recipe is completely customizable! However, since it is Mediterranean in flavor, I highly suggest sticking to that theme.

Tip: No matter what additions you chose, make sure they are FRESH. Nothing ruins a salad or sandwich faster than old or low quality ingredients.

What to add to the chickpeas:

  • Red Onion
  • Cucumber
  • Avocado
  • Olives
  • Shredded Carrots
  • Sliced Radishes
  • Fresh Microgreens
  • Sprouts
  • Leafy Greens

What to serve with Mediterranean salad?

This salad is perfect on its own as a light lunch or vegetarian dinner! Or, it makes a delicious side dish for summer picnics, potlucks and backyard barbecues!

What goes with it?

  • Hummus
  • Tzatziki
  • Fries – french fries or sweet potato fries
  • Fresh Vegetables
  • Marinated Feta
  • Stuffed Olives
  • Orzo Pasta Salad

Straight on shot of two Mediterranean Smashed Chickpea Salad Sandwiches with micro greens, sliced avocado, red onions and lettuce on whole grain bread stacked on top of each other on a wood platter with a basket of french fries and glass of beer blurred in the background.

How to make Mediterranean Chickpea Salad?

This salad recipe is simple to make and only takes 10 minutes to prepare!

(Scroll down for the detailed measurements and instructions in the printable recipe card at the bottom of the page.)

    1. Make the Tahini Mayonnaise: In a small bowl whisk together all ingredients. Season with salt and pepper to taste. Set aside in the refrigerator until ready to use.
    2. Make the Chickpea Salad Mixture: Place chickpeas in a medium sized mixing bowl and use a potato masher or fork to lightly mash the chickpeas (gently mash to keep some of the chickpea texture). Add in 3 tablespoons of the tahini mayonnaise, za’atar, cumin, salt, garlic powder, sun-dried tomatoes, feta, scallions and a pinch of black pepper.
    3. Taste and adjust for seasoning with salt and pepper. If a creamier salad is desired, add more tahini mayonnaise a tablespoon at a time.
    4. Serve:  Either spoon salad onto bread, scoop it onto salad greens or serve it as an appetizer with crackers, chips or fresh vegetables. Enjoy!

Tips for the best salad:

  1. Za’atar is a traditional eastern Mediterranean spice blend and can be found in the spice isle of most major grocery store. I have also included how to make the blend yourself in the notes section of the recipe below.
  2. The amount of tahini mayonnaise used in the salad will depend on personal preference. Start with 3 tablespoons and taste the mixture. If a creamier texture is desired, add more tahini mayonnaise, 1 tablespoon at a time, until desired consistency is reached. I personally used 4 tablespoons.
  3. The tahini mayonnaise will keep, stored in an airtight container, in the refrigerator for 5 days.
  4. The smashed chickpea salad will keep, stored in an airtight container, in the refrigerator for up to 4 days.

Straight on shot of a person holding a plate containing a Mediterranean Smashed Chickpea Salad Sandwich with micro greens, sliced avocado, red onions and lettuce on whole grain bread with french fries off to the side of the sandwich.

Make boring, bland, brown bag lunches a thing of the past with this Mediterranean Chickpea Salad!

Until next time, friends, cheers – to making lunch a smashing success! 😉

XOXO

Cheyanne

 

More chickpea recipes:

Chickpea Piccata 

Crispy Honey Roasted Chickpeas

Greek Orzo Pasta Salad

 

Craving MORE? Follow all the deliciousness on Facebook, Pinterest and Instagram!

 

How to make Mediterranean Chickpea Salad recipe👇

Straight on, landscape shot of a Mediterranean Smashed Chickpea Salad Sandwich with micro greens, sliced avocado, red onions and lettuce with whole grain bread on a wood platter with french fries next to the sandwich and a basket of fries, ramekin of salt and glass of beer blurred in the background.
Print Recipe
5 from 9 votes

Mediterranean Chickpea Salad

This Mediterranean Chickpea Salad only takes 10 minutes to make and it's packed with protein and nutrients!  Whether you serve it as a sandwich, salad, part of a grain bowl, or eat it plain with a spoon, these chickpeas are completely customize-able and perfect for lunch on the go, snack time, potlucks or an easy weeknight dinner!
Recipe can be scaled up or down by using the slider if you hover your mouse over the number of Servings.
Prep Time10 mins
Total Time10 mins
Course: Salad, Sandwich
Cuisine: Mediterranean
Keyword: Easy, quick, smashed chickpea
Servings: 2
Calories: 172kcal
Author: Cheyanne Holzworth

Equipment

  • Two Mixing Bowls

Ingredients

Chickpea Salad:

  • 1 (16 ounce) Can Chickpeas – drained and rinsed
  • 2 tsp Za’atar (SEE NOTES)
  • ¼ tsp each: cumin, salt, garlic powder
  • ¼ Cup Oil Packed Sundried Tomatoes – drained and chopped
  • ¼ Cup Feta Cheese - crumbled
  • 2 TBS Chives – thinly sliced

Tahini Mayonnaise

  • ½ Cup Mayonnaise or Greek Yogurt
  • 2 TBS Lemon Juice
  • 1 TBS Tahini

For Sandwiches (ALL Optional):

  • Artisan Bread – sliced and toasted
  • Miro Greens
  • Radishes – sliced
  • Carrots – shredded
  • English Cucumber – sliced
  • Red Onion – sliced
  • Avocado – sliced
  • Lettuce
  • Kosher Salt and Fresh Ground Pepper

Instructions

  • Make the Tahini Mayonnaise: In a small bowl whisk together all ingredients. Season with salt and pepper to taste. Set aside in the refrigerator until ready to use.
  • Make the Smashed Chickpea Salad: Place chickpeas in a medium sized mixing bowl and use a potato masher or fork to lightly mash the chickpeas (gently mash to keep some of the chickpea texture). Add in 3 tablespoons of the tahini mayonnaise, za’atar, cumin, salt, garlic powder, sundried tomatoes, feta, scallions and a pinch of black pepper. Taste and adjust for seasoning with salt and pepper. If a creamier salad is desired, add more tahini mayonnaise a tablespoon at a time*.
  • For the Sandwich: Spoon a generous amount of the chickpea salad onto two slices of (toasted) bread. Top with desired garnishes. Slather a bit of the tahini mayonnaise on the remaining two slices of bread and place (mayo side down) on top of garnishes to complete sandwich. Enjoy!

Notes

  1. The amount of tahini mayonnaise used in the salad will depend on personal preference.  Start with 3 tablespoons and taste the mixture.  If a creamier texture is desired, add more tahini mayonnaise, 1 tablespoon at a time, until desired consistency is reached.  I personally used 4 tablespoons.
  2. The tahini mayonnaise will keep, stored in an airtight container, in the refrigerator for 5 days.
  3. The smashed chickpea salad will keep, stored in an airtight container, in the refrigerator for up to 4 days.
  4. Za’atar is a traditional eastern Mediterranean spice blend and can be found in the spice isle of most major grocery store.  I have also included how to make the blend yourself below.
Homemade Za’atar Recipe:
1 TBS Dried Thyme
1 TBS Sumac
1 TBS Ground Cumin
1 TBS Sesame Seeds
1 tsp Dried Oregano
½ tsp Kosher Salt
(Stir everything together and store in an airtight container at room temperature)
Nutrition information is an approximation based upon 2 servings.  Information is for the chickpea salad and mayonnaise only.  
 

Nutrition

Calories: 172kcal | Carbohydrates: 8g | Protein: 4g | Fat: 14g | Saturated Fat: 4g | Cholesterol: 21mg | Sodium: 456mg | Potassium: 215mg | Sugar: 2g | Vitamin A: 385IU | Vitamin C: 21.5mg | Calcium: 104mg | Iron: 0.6mg

©No Spoon Necessary.  All images and content are copyright protected. Please do not use any images without prior permission. If you want to republish this recipe please do not list instructions, instead link directly back to this post.

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Comments

  1. 2pots2cook says

    April 12, 2018 at 8:01 am

    5 stars
    Quick, inviting, vibrant, healthy, Mediterranean ! Perfect ! Thank you !

    Reply
  2. Liz @ Floating Kitchen says

    April 7, 2018 at 10:01 am

    This sandwich looks so awesome, girl! I’m not a big chicken salad or tuna salad person, so chickpeas ALL THE WAY FOR ME! Would love this filling in lettuce wraps, too! Beautiful! Glad you finally shared it! 🙂

    Reply
  3. marcie says

    April 5, 2018 at 7:42 pm

    5 stars
    Veggie sandwiches are my favorite and this one is the ultimate! I’m in love with these flavors Cheyanne and this is the best looking veggie sandwich I’ve ever seen!

    Reply
  4. Danielle says

    April 4, 2018 at 2:37 pm

    5 stars
    Now this is the perfect lunch sandwich! I love the flavors here plus it’s healthy? yes please. You remind me of all the recipes I need to re-make and re-shoot….

    Reply
  5. Katherine | Love In My Oven says

    April 3, 2018 at 10:35 pm

    I’m so glad you decided to redo the photos and share this with us! It’s a masterpiece! I absolutely love chickpeas and I can see myself eating this on repeat, especially this summer when I’m in need of a filling and nutritious lunch! Yummy, my friend!

    Reply
  6. Geraldine | Green Valley Kitchen says

    March 31, 2018 at 10:42 am

    5 stars
    I just LOVE this sandwich, Cheyanne! I could eat this everyday for lunch. Love all the Mediterranean flavors – so good – so healthy. So glad you took the time to rephotograph this because the pictures are awesome (ps I do that’s all the time!). Hope you and boy have a wonderful Easter!

    Reply
  7. Leanne | Crumb Top Baking says

    March 30, 2018 at 9:46 pm

    5 stars
    The photo of this sandwich is so enticing, I had to hop over from Instagram to check it out! Love the ingredients in the chick pea salad, and I love it even more piled high on multi-grain bread! Definitely adding this to the must-try list! Happy Easter Cheyanne!

    Reply
  8. Kevin O'Leary says

    March 30, 2018 at 7:16 pm

    I’m absolutely loving all the flavors in this. I hope you have a great holiday!

    Reply
  9. Marissa says

    March 30, 2018 at 7:14 pm

    5 stars
    Well you may not have liked your first photos, but you knocked it out of the park with these! Totally mouthwatering – love this piled high, super healthy and delicious sandwich!

    Reply
  10. sue | theviewfromgreatisland says

    March 29, 2018 at 6:38 pm

    This looks sooooo good, and so much better than my same old tuna salad!

    Reply
  11. Kelsie | the itsy-bitsy kitchen says

    March 29, 2018 at 12:00 pm

    This is my dream sandwich! Chickpeas, feta, and tahini? UM you were channeling my taste buds when you developed this right? SO glad you finally posted the recipe! Have a great weekend, Chey!

    Reply
  12. Jennifer @ Seasons and Suppers says

    March 29, 2018 at 9:10 am

    5 stars
    Such a great sandwich! So much goodness and flavour going on here 🙂

    Reply
  13. Mary Ann | The Beach House Kitchen says

    March 29, 2018 at 8:45 am

    5 stars
    OMG Chey! I’m sooooo excited you finally decided to share this one! It looks amazing! And lately I’ve been all about the chickpeas. Just made some falafel. This is next on the list! Hope you and Jeremy have an awesome Easter break!

    Reply
  14. [email protected] says

    March 29, 2018 at 7:54 am

    5 stars
    I am not upset, not upset at all, that you re-made and re-photographed this beauty! It’s everything I want right now! I have everything but the cumin. I can probably get away with a little curry, maybe? YUM!

    Reply
  15. [email protected]'s Recipes says

    March 29, 2018 at 4:10 am

    I adore Mediterranean flavours and happen to be a loyal fan of all things beans and legumes! A perfect weekday lunch!
    Happy Spring, Chey!

    Reply

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About me

Welcome to No Spoon Necessary! My name is Cheyanne - I am the blogger and girl behind the camera. I'm a culinary school graduate with a degree in culinary arts, and I have years of experience in a professional kitchen. I have a passion for seasonal ingredients and I believe anyone can create sensational food! Thank you for stopping by! I hope you stay awhile!

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