Looking for a nutrient-packed vegan salad that’s quick to make and bursting with flavor? This high-protein vegan chickpea salad recipe with tahini dressing is a perfect plant-based meal that satisfies hunger, supports muscle health, and works as a full meal or side dish. It’s ideal for anyone on a vegan diet, and it’s also gluten-free, dairy-free, and customizable with seasonal veggies.
Ingredients for Vegan Chickpea Salad with Fresh Vegetables and Herbs
To create a salad that’s both nutritionally balanced and delicious, we’ll combine hearty legumes, fresh vegetables, and Mediterranean-inspired herbs.
Salad Base:
- 1½ cups canned chickpeas (or cooked from dry), rinsed and drained
- ½ cup diced cucumber (English or Persian cucumber preferred)
- ½ cup cherry tomatoes, halved
- ⅓ cup red bell pepper, finely chopped
- ¼ cup red onion, thinly sliced
- ¼ cup fresh parsley, finely chopped
- 2 tbsp fresh mint leaves, finely chopped
- Optional: ½ avocado, cubed (for creaminess and extra healthy fats)
Homemade Vegan Tahini Dressing for Chickpea Salad
This dairy-free, creamy tahini dressing enhances the salad’s flavor while keeping it fully plant-based and oil-free.
Dressing Ingredients:
- 3 tbsp tahini (sesame seed paste)
- 2 tbsp lemon juice (freshly squeezed)
- 1 tbsp maple syrup or agave (for balance)
- 1 small garlic clove, finely grated or minced
- 2–3 tbsp cold water (to adjust consistency)
- Salt and freshly ground black pepper to taste
Instructions:
- In a small bowl, whisk together tahini, lemon juice, maple syrup, and garlic.
- Add water gradually until the dressing reaches a pourable consistency.
- Season with salt and pepper. Taste and adjust acidity or sweetness if needed.
Step-by-Step Instructions to Assemble the Vegan Chickpea Salad
For optimal flavor and texture, follow these easy steps to build your salad:
- Prep ingredients: Ensure chickpeas are well-drained and patted dry to avoid excess moisture. Chop vegetables and herbs finely.
- Mix base: In a large mixing bowl, combine chickpeas, cucumber, tomatoes, bell pepper, red onion, parsley, and mint.
- Add dressing: Drizzle the tahini dressing over the mixture. Toss gently to coat everything evenly.
- Let it rest: Allow the salad to sit for 10 minutes before serving. This helps the flavors meld.
- Optional toppings: Add cubed avocado, hemp seeds, or roasted pumpkin seeds for texture and nutrition.
Nutritional Benefits of Chickpeas in a Vegan Salad Recipe
Chickpeas are a plant-based protein powerhouse, offering around 15g of protein and 12g of fiber per cooked cup. They also supply essential nutrients like:
- Iron: Supports energy and oxygen transport
- Magnesium: Crucial for muscle and nerve function
- Zinc: Supports immune function
- B vitamins: Vital for metabolism
Including chickpeas in a vegan salad helps support satiety and blood sugar regulation, making this dish ideal for both lunch and dinner.
This easy vegan chickpea salad with tahini dressing brings together simple ingredients and bold flavors for a truly satisfying dish. It’s highly adaptable, rich in plant protein, and perfect for all seasons. Whether you’re vegan or just looking to eat more plant-based meals, this salad deserves a permanent place in your recipe rotation.
