Chickpea Tabouleh Salad
on Feb 21, 2020, Updated Feb 04, 2025
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Ready in about 10 minutes, this vegan mashed chickpea tabouleh salad makes the perfect quick and easy meal.
About the Recipe
- Quick and Easy – this recipe is ready in just 10 minutes!
- Vegan, gluten-free, grain-free and nut-free.
- High in protein and fiber.
- Enjoy on its own for a light meal or side dish or add to wraps, pitas, salad and bowls like this Mediterranean Cauliflower Bowl, Cauliflower Shawarma Bowls or Mediterranean Hummus Bowls.
Ingredients
- Chickpeas. Use 1 15 oz can of chickpeas, which is about 1.5 cups. You can use a bit more or less, this recipe doesn’t have to be exact!
- Hemp seeds. Look for raw hemp seeds, sometimes called hemp hearts. They’re available in well-stocked grocery stores, health foods stores or online and are super nutritious!
- Veggies. You’ll need fresh tomato, red bell pepper and red onion.
- Herbs. You’ll need fresh parsley and garlic. Mint makes a nice addition too!
- Lemon. Fresh lemon is best but lemon concentrate will do in a pinch.
- Tahini. Tahini is a delicious paste made from sesame seeds. It’s readily available in grocery stores or can be found in Middle Eastern or Mediterranean specialty stores, or online.
This list is not complete. Please see the recipe card at the end of the post for the complete ingredient list with measurements and detailed instructions.
Step by Step Instructions
Step 1. Mash the chickpeas and mix with the hemp seeds. You can do this in a bowl using a fork, potato masher or immersion blender or pulsing them in a food processor for a few seconds. Mix the hemp seeds into the mashed chickpeas.
Step 2. Chop and add the veggies. You’ll need bell pepper, red onion, parsley, tomato and garlic. Chop them all up, add them to the chickpeas and hemp seeds and mix it all up.
Step 3. Add the lemon and tahini. Finally, mix in the tahini and lemon then season to taste with salt and pepper. Mix it all up and enjoy!
More Easy Salads
- Chickpea Shawarma Salad
- BBQ Chickpea Salad
- Thai Chopped Salad with Tofu
- Lentil Kale Salad with Broccoli
- Mediterranean Orzo Salad
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Chickpea Tabouleh Salad
Ingredients
- 15 oz can chickpeas, drained and rinsed
- 2/3 cup hemp seeds
- 1 cup diced tomato or halved cherry or grape tomatoes
- 1/2 cup diced red onion
- 1 red bell pepper, diced
- 4 cloves garlic, crushed or grated
- 1 cup finely chopped parsley
- 2 tbsp tahini
- 2 tbsp fresh lemon juice
- salt and pepper
Instructions
- Place the chickpeas in a large bowl and use a masher or fork to mash into small pieces. Alternatively, make quick work of it and pulse them a few times in a food processor or blender.
- Add the rest of the ingredients to the bowl and mix well. Season with salt and pepper, to taste.
Notes
Nutrition
Originally published on September 16, 2016.
I know this is vegan plant based …. but my bad, this salad is exceptional with some diced grilled chicken. Really enjoyed it packed into a pita for lunch, also used as a side salad with dinner …. love all your chickpea recipes. thank you……
We love all eaters here, no worries! I’m glad you enjoyed the salad and thanks for letting me know!
I made this yesterday, it’s delicious. Thanks for sharing
I heart this salad!! I made it, adding 3 c finely diced spinach and a couple diced persian cucumbers (to make it feed my family of 4 bigger portions). SO good! Although, one MUST love parsley to enjoy it haha
Just made this! YUM! Added cucumber and fine diced spinach and lots of pepper. SO good! Using this for our lunch wraps today.
Amazing! So glad you enjoyed it.
So delicious on pita with hummus! Loved this so much!