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Chickpea Tabbouleh Salad with Fresh Herbs and Lemon Dressing

Ready in about 10 minutes, this vegan mashed chickpea tabouleh salad is a fresh, protein-rich option for a quick meal or side.

A bowl of tabouleh salad with a tomato in the background.

About the Recipe

  • Quick and easy – ready in just 10 minutes.
  • Vegan, gluten-free, grain-free and nut-free.
  • High in protein and fiber.
  • Enjoy alone as a light meal or side, or use it in wraps, pitas, salads and bowls.

Ingredients

Chickpeas, tahini, bell pepper, onion, parsley and red onion on a cutting board.
  • Chickpeas: 1 15 oz can (about 1.5 cups), drained and rinsed.
  • Hemp seeds: 2/3 cup raw hemp hearts for added protein and healthy fats.
  • Veggies: diced tomato (about 1 cup), 1 red bell pepper (diced) and 1/2 cup diced red onion.
  • Herbs and aromatics: 1 cup finely chopped parsley and 4 cloves garlic, crushed or grated. Mint is optional.
  • Lemon: 2 tbsp fresh lemon juice (fresh preferred).
  • Tahini: 2 tbsp tahini to bring creaminess.
  • Seasoning: salt and pepper to taste.

See the recipe card below for exact measurements and the full ingredient list.

Step by Step Instructions

Step 1. Mash the chickpeas. Place drained chickpeas in a large bowl and mash with a fork or potato masher until broken into small pieces. For an even quicker approach, pulse them a few times in a food processor or blender. Stir in the hemp seeds.

Hemp seeds and mashed chickpeas in a bowl.

Step 2. Add the vegetables and herbs. Chop the red bell pepper, red onion, tomato, parsley and garlic. Add them to the mashed chickpeas and hemp seeds, then mix to combine.

A bowl of chopped parsley being added to a bowl of fresh chopped veggies.

Step 3. Dress and season. Stir in the tahini and lemon juice, then season with salt and pepper to taste. Mix thoroughly and serve.

A bowl full of tabouleh salad on a cutting board.

More Easy Salads

  • Chickpea Shawarma Salad
  • BBQ Chickpea Salad
  • Thai Chopped Salad with Tofu
  • Lentil Kale Salad with Roasted Broccoli
  • Mediterranean Orzo Salad
Tabouleh salad in a bowl with a tomato in the background.
5 from 12 votes

Chickpea Tabouleh Salad

By: Deryn Macey
A light, fresh twist on traditional couscous tabouleh — serve as a side, main or stuffed into pitas and wraps with hummus or falafel.
Prep: 10 mins
Total: 10 mins
Servings: 4
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Ingredients

  • 15 oz can chickpeas, drained and rinsed
  • 2/3 cup hemp seeds
  • 1 cup diced tomato or halved cherry/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 mash into small pieces with a masher or fork, or pulse a few times in a food processor or blender.
  • Add the hemp seeds, chopped vegetables, parsley, tahini and lemon juice. Mix well and season with salt and pepper to taste.

Notes

Store in an airtight container in the fridge for up to 3 days.

Nutrition

Serving: 1 serving,
Calories: 309 kcal,
Carbohydrates: 24 g,
Protein: 15 g,
Fat: 19 g,
Fiber: 8 g




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Originally published on September 16, 2016.