A fresh, protein-rich Mediterranean salad packed with crunchy vegetables, herbs, chickpeas, and a creamy lemon tahini dressing. Great as a light lunch, meal prep bowl, or side dish.

Servings

• 4 servings

Prep Time

• 20 minutes

Cook Time

• 0–5 minutes (optional for warming chickpeas)

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Ingredients

For the Salad

• 2 cans (15 oz each) chickpeas, drained and rinsed
• 1 large cucumber, diced
• 1½ cups cherry tomatoes, halved
• 1 red bell pepper, diced
• ¼ red onion, thinly sliced
• ½ cup Kalamata olives, sliced
• ½ cup crumbled feta cheese
• ¼ cup fresh parsley, chopped
• 2 tbsp fresh mint, chopped
• 1 avocado, diced (optional)
• 2 cups chopped romaine lettuce or mixed greens

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For the Lemon Tahini Dressing

• ¼ cup tahini
• 3 tbsp fresh lemon juice
• 1 tbsp olive oil
• 1 small garlic clove, minced
• 1 tsp maple syrup or honey (optional)
• 2–4 tbsp cold water (to thin)
• ½ tsp ground cumin
• ½ tsp sea salt
• ¼ tsp black pepper

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Optional Add-Ins

• Grilled chicken
• Quinoa
• Roasted cauliflower
• Sun-dried tomatoes
• Pine nuts
• Artichoke hearts

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Equipment

• Large mixing bowl
• Small whisking bowl or jar
• Knife and cutting board

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Step-by-Step Instructions

Step 1: Prepare the Vegetables

Wash and chop:

• cucumber
• tomatoes
• bell pepper
• onion
• parsley
• mint

Drain and rinse the chickpeas thoroughly.

Pat them dry with paper towels for best texture.

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Step 2: Make the Lemon Tahini Dressing

In a small bowl whisk together:

• tahini
• lemon juice
• olive oil
• garlic
• cumin
• salt
• pepper
• maple syrup (if using)

At first the mixture may thicken.

Slowly add cold water 1 tablespoon at a time until smooth and pourable.

The dressing should be creamy but not too thick.

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Step 3: Assemble the Salad

In a large bowl combine:

• chickpeas
• cucumber
• tomatoes
• bell pepper
• onion
• olives
• lettuce
• herbs

Toss gently.

Add feta and avocado last to avoid smashing.

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Step 4: Dress the Salad

Pour the lemon tahini dressing over the salad.

Toss lightly until everything is coated evenly.

Taste and adjust:

• lemon
• salt
• pepper
  as needed.

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Serving Ideas

Serve:

• chilled
• room temperature
• stuffed into pita bread
• over quinoa
• alongside grilled fish or chicken

This salad also works well in meal prep containers.

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Storage

Refrigerator

Store in airtight container:

• up to 4 days

For best freshness:

• keep dressing separate until serving

Meal Prep Tip

Layer ingredients:

1. dressing
2. chickpeas
3. crunchy vegetables
4. greens
5. feta & herbs on top

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Nutrition (Approx Per Serving)

Nutrient	Amount
Calories	320–420
Protein	10–14g
Fiber	9–12g
Carbs	24–30g
Healthy Fats	18–24g

Values vary depending on feta, avocado, and tahini quantities.

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Flavor Variations

Greek Style

Add:

• oregano
• extra feta
• pepperoncini

Spicy Mediterranean

Add:

• red pepper flakes
• harissa
• spicy chickpeas

Vegan Version

Simply omit feta cheese.

High-Protein Version

Add:

• grilled chicken
• salmon
• tofu
• quinoa

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Pro Tips

Extra Flavor

Let the salad sit:

• 15–20 minutes before serving

This allows the chickpeas to absorb the dressing.

Best Tahini Texture

Use room-temperature tahini and cold water.

Crunch Upgrade

Add toasted:

• almonds
• pumpkin seeds
• pine nuts