Mashed Chickpea Tabouleh Salad
Ready in about 10 minutes, this vegan mashed chickpea tabouleh salad makes the perfect quick and easy meal. Mash up the chickpeas, chop a few veggies, mix with tahini and lemon and you’re all set for a healthy plant-based meal.
What is Tabouleh Salad?
Tabouleh is a Middle Eastern vegetarian dish traditionally made from fresh vegetables, bulgur or couscous, olive oil, parsley and herbs such as parsley and mint.
This grain-free version uses mashed chickpeas in place of bulgur or couscous. Mashing the chickpeas or pulsing them in a food processor creates somewhat of a grain-like texture and consistency. The chickpeas also complement the rest of the flavours and add some healthy fiber and protein to the dish. I love making tabouleh with couscous too but I really enjoy this twist on the classic.
Traditionally, tabouleh salad recipes also call for olive oil. I left out the oil and use tahini to add creaminess. Plenty of garlic, fresh lemon juice, parsley and sea salt add the rest of the flavour.
Tabouleh recipes usually call for fresh mint as well but I don’t use any in this recipe. Feel free to add some in if you desire! I’m sure it would be a delicious addition.
Hemp Seed Benefits
Adding flavour, texture and nutrition, nutty, chewy hemp seeds are another key ingredient in this salad. Hemp seeds, or sometimes called hemp hearts, are one of my favourite superfoods. They’re a complete protein and contain an excellent balance of proteins, essential fats, vitamins and enzymes.
Hemp seeds are a fantastic food for vegans and vegetarians thanks to their high omega-3 essential fatty acid content. They’re also an good source of protein, including all 20 known amino acids, plus fiber and vitamin E.
Did you know that parsley is one of the healthiest foods out there and contains plenty of antioxidants and important vitamins?
It’s a good source of vitamin C and vitamin A, both powerful antioxidants that can help reduce the risk of disease. Parsley is also a good source of folic acid, important in cardiovascular health and cancer prevention.
How to Make this Salad
The best part about this salad is you only need about 10 minutes to make it!
Mash the Chickpeas
Start by mashing up the chickpeas. 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.
Chop the Veggies
Time for 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.
Mix with Tahini and Lemon
Finally, mix in the tahini and lemon then season to taste with salt and pepper. Mix it all up and enjoy!
Easy Chickpea Tabouleh Salad
This grain-free tabouleh salad is made with mashed chickpeas instead of bulgur or couscous. The recipe is easy to make in about 10 minutes and is oil-free, vegan and high in plant-based protein and fiber.
Enjoy this healthy and satisfying salad on its own or added to a pita, wrap or falafel bowl. It’s also good with a big scoop of hummus on top!
More Healthy Salads
Loving this chickpea salad? Here are some more healthy salads to enjoy:
- Chickpea Shawarma Salad
- BBQ Chickpea Salad
- Thai Chopped Salad with Tofu
- Lentil Kale Salad with Broccoli
This recipe can also be used in my cauliflower quinoa tabouleh bowls instead of the quinoa salad.Print
Keywords: grain-free, gluten-free, oil-free, spring, light, easy, quick
This post was originally published on September 16, 2016. It was updated February 2020 with new photos and text.