Mediterranean Chickpea Salad

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!

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.

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!

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.

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

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. 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.

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

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How to make Mediterranean Chickpea Salad recipe👇

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

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