Description
A vibrant, wholesome bowl packed with Mediterranean flavors featuring chickpeas, fresh veggies, and a tangy tahini dressing—perfect for a nutritious and satisfying meal.
Ingredients
1 can (15 oz) chickpeas, drained and rinsed
1 cup cooked quinoa or brown rice
1 cucumber, diced
1 cup cherry tomatoes, halved
1/4 cup red onion, finely chopped
1/2 cup kalamata olives, sliced
1/2 cup crumbled feta cheese (optional)
2 cups baby spinach or mixed greens
1/4 cup fresh parsley, chopped
Tahini Dressing:
1/4 cup tahini
2 tablespoons lemon juice
1 clove garlic, minced
2 tablespoons water (more as needed)
Salt and pepper to taste
Instructions
- Start by preparing the tahini dressing. In a small bowl, whisk together tahini, lemon juice, minced garlic, and water until smooth and creamy. If needed, add more water to adjust the consistency. Season with salt and pepper to taste.
- In a large bowl, combine chickpeas, quinoa or brown rice, diced cucumber, cherry tomatoes, red onion, olives, spinach, and parsley. Gently toss everything together to combine.
- Drizzle the tahini dressing over the salad mixture and toss again to coat all the ingredients evenly.
- If desired, top with crumbled feta cheese for that extra Mediterranean flavor.
- Serve immediately, or refrigerate for up to 2 days for the flavors to meld.
Notes
This recipe is versatile and can be customized by adding or removing ingredients.
For a vegan version, skip the feta cheese or use a plant-based feta substitute.
If you prefer a different grain, you can swap quinoa or rice for farro, couscous, or barley.
The tahini dressing can be adjusted by adding more water if you prefer a thinner consistency.
Store leftovers in an airtight container in the fridge for up to two days. Keep the tahini dressing separate to maintain freshness.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 bowl
- Calories: 350
- Sugar: 5g
- Sodium: 500mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 8g
- Protein: 12g
- Cholesterol: 10mg
