Mediterranean Chickpea Tabbouleh with Feta
This Mediterranean Chickpea Tabbouleh with Feta is a fresh, vibrant twist on the classic Levantine salad. It combines hearty chickpeas with crisp cucumbers, juicy tomatoes, fragrant herbs, and briny feta cheese—all tossed in a zesty lemon-olive oil dressing. It’s protein-rich, naturally gluten-free (with no bulgur), and packed with Mediterranean flavor. Perfect as a light lunch, refreshing side, or healthy meal prep option!
Time
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Ingredients (Serves 4–5)
For the salad:
1 can (15 oz) chickpeas, drained and rinsed
1 cup diced cucumber (about 1 small cucumber)
1 cup cherry tomatoes, halved
¼ cup finely chopped red onion or scallions
½ cup chopped fresh parsley
¼ cup chopped fresh mint (optional, but recommended)
½ cup crumbled feta cheese
Optional: ½ avocado, diced (for a creamy element)
For the dressing:
3 tbsp extra virgin olive oil
Juice of 1 lemon (about 2–3 tbsp)
1 garlic clove, minced or grated
Salt and black pepper, to taste
Pinch of sumac or za’atar (optional for added flavor)
Instructions
Make the Dressing:
In a small bowl or jar, whisk together olive oil, lemon juice, garlic, salt, and pepper. Add a pinch of sumac or za’atar if using. Set aside.
Prepare the Salad Base:
In a large mixing bowl, combine the chickpeas, diced cucumber, cherry tomatoes, red onion, parsley, and mint.
Dress the Salad:
Pour the dressing over the salad and toss gently to combine, making sure everything is evenly coated.
Add Feta & Optional Ingredients:
Gently fold in the crumbled feta and avocado (if using). Taste and adjust seasoning as needed.
Chill or Serve:
Serve immediately or refrigerate for 15–30 minutes to let the flavors meld. This salad tastes even better as it sits!
Garnish (Optional):
Top with extra herbs, lemon zest, or a drizzle of olive oil before serving.
Tips & Variations
Helpful Tips:
Finely chop the herbs: The freshness of tabbouleh comes from the fine texture of parsley and mint. Use a sharp knife and take your time—it’s worth it!
Let it rest: For best flavor, let the salad chill in the fridge for 20–30 minutes before serving. This allows the dressing to soak into the chickpeas and herbs.
Use quality olive oil: Since the dressing is simple, a good-quality extra virgin olive oil makes a big difference in taste.
Drain chickpeas well: If using canned chickpeas, be sure to rinse and drain them well to avoid excess moisture in the salad.
Variations:
Grain Boost (More Traditional)
Add ½ cup cooked bulgur, quinoa, couscous, or farro for a heartier salad with more texture.
Make it Vegan
Simply omit the feta or use a plant-based feta alternative for a dairy-free version.
Creamy Touch
Add diced avocado or a dollop of hummus or tahini dressing for a creamy contrast.
Extra Crunch
Toss in chopped bell peppers, radishes, or sunflower seeds for added crunch.
Fruit Twist
For a sweet-savory combo, add pomegranate seeds or diced mango for a refreshing pop.
Mediterranean Flavor Boost
Mix in a few sliced Kalamata olives or sun-dried tomatoes for a deeper Mediterranean vibe.
Spice It Up
Add a pinch of chili flakes, Aleppo pepper, or a splash of hot sauce for some heat.
Q&A – Frequently Asked Questions
Q: Can I make this salad ahead of time?
A: Yes! This salad actually tastes better after it sits. You can make it up to 24 hours in advance. Just add the feta and avocado (if using) right before serving.
Q: Is this tabbouleh gluten-free?
A: Yes, this version skips bulgur and uses chickpeas instead, making it naturally gluten-free.
Q: Can I use dried chickpeas instead of canned?
A: Absolutely. Cook ½ cup of dried chickpeas until tender, then cool before using. This adds an even better texture and flavor.
Q: What herbs work best in this recipe?
A: Parsley is essential. Mint adds traditional brightness, but you can also use fresh dill or cilantro for a unique twist.
Q: How long will it keep in the fridge?
A: It will keep well for up to 3–4 days. The herbs may darken slightly, but the flavor remains delicious. Store in an airtight container.
Nutrition Facts (Estimated per Serving – serves 4)
Calories: 290 kcal
Protein: 11g
Carbohydrates: 28g
Fat: 15g
Saturated Fat: 5g
Fiber: 7g
Sugar: 4g
Sodium: 390mg
Vitamin C: 35% DV
Iron: 20% DV
Calcium: 16% DV
Note: Values are estimates and may vary depending on specific ingredients used.
Conclusion
Mediterranean Chickpea Tabbouleh with Feta is a simple yet vibrant salad that delivers fresh flavor and nourishing ingredients in every bite. By replacing bulgur with hearty chickpeas, this dish becomes more filling, protein-rich, and naturally gluten-free—without losing any of the classic tabbouleh charm. It’s perfect as a side dish, lunch prep, or light dinner, and it’s endlessly customizable to your taste.
Fresh, zesty, and full of Mediterranean goodness—this salad is as easy to love as it is to make!