Mashed Chickpea Tabouleh Salad

Ready in about 10 minutes, this vegan mashed chickpea tabouleh salad makes the right quick and straightforward meal. Mash up the chickpeas, chop a couple of veggies, mix with tahini and lemon and you’re ready for a healthy plant-based meal.

Tabouleh may be a Middle Eastern vegetarian dish traditionally made up of fresh vegetables, bulgur or couscous, olive oil, parsley and herbs like parsley and mint.

Mashed Chickpea Tabouleh Salad
Mashed Chickpea Tabouleh Salad

This grain-free version uses mashed chickpeas in situ of bulgur or couscous. Mashing the chickpeas or pulsing them during a kitchen appliance creates somewhat of a grain-like texture and consistency. The chickpeas also complement the remainder of the flavours and add some healthy fiber and protein to the dish. i really like making tabouleh with couscous too but i actually enjoy this twist on the classic.

Traditionally, tabouleh salad recipes also involve vegetable oil . I overlooked the oil and use tahini to feature creaminess. many garlic, fresh juice , parsley and sea salt add the remainder of the flavour.

Tabouleh recipes usually involve fresh mint also but I don’t use any during this recipe. be happy to feature some in if you desire! I’m sure it might be a delicious addition.

Mashed Chickpea Tabouleh Salad

  • 1.5 cups cooked chickpeas (approx. 1 15 oz can)
  • 2/3 cup hemp seeds
  • 1 large or 2 small diced tomatoes (approx. 1 cup)
  • 1/2 diced red onion (approx. 1 cup)
  • 1 red pepper, diced
  • 4 cloves garlic, minced
  • 1 cup finely chopped parsley
  • 2 tbsp tahini
  • 2 tbsp fresh lemon juice
  • sea salt to taste
  1. Place the chickpeas in a large bowl and use a masher or fork to mash into small pieces. Alternatively, make quick work of it and pulse them a few times in a food processor or blender.
  2. Add the rest of the ingredients to the bowl and mix well.

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