Easy Mediterranean Lentil Chickpea Salad! Whether you’re looking for a healthy lunch, a side dish for your next summer gathering, or a nutritious meal prep option, this Mediterranean salad is your new go-to.
Discover the vibrant flavors of this Easy Mediterranean Lentil Chickpea Salad, a wholesome and hearty dish that’s perfect for any occasion. This simple salad is packed with protein-rich lentils and creamy chickpeas, and fresh, crunchy cucumbers, juicy tomatoes, earthy black olives, and zesty red onions. All these fresh ingredients are generously coated in a tangy tahini-lemon vinaigrette that brings every bite to life with bright, savory notes.
Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.
Hi there, Ameera here!
Honestly, this salad is crazy delicious — we loved it so much! The combination of hearty lentils and chickpeas, paired with fresh cucumbers, tomatoes, and olives, creates a flavor explosion in every forkful. Plus, the tangy tahini-lemon vinaigrette ties it all together with a creamy, zesty kick that keeps you coming back for more.
I’ve also tried it wrapped up in a warm pita, and let me tell you, it’s just as tasty — a perfect on-the-go lunch or picnic treat. You really gotta give this one a try; it’s simple, satisfying, and packed with Mediterranean flair that will have you craving it again and again!
Tips for Success:
- Flavor Profile: This Easy Mediterranean Lentil Chickpea Salad is full of hearty lentils, chickpeas, tomatoes, olives, cucumbers, and red onions all coated in a flavorful tahini-lemony vinaigrette.
- Dressing/Vinaigrette: The dressing/vinaigrette has a nice thickness. Once adding to the salad, it will thin out slightly. Mix thoroughly before serving.
- Red Wine Vinegar: We had family members who preferred a little more tang in this salad. If after tasting with 2 Tablespoons red wine vinegar, you prefer more zing, start by add 1 teaspoon of red wine vinegar at a time or slightly reduce the tahini.
- Canned Lentils: We used Delallo Imported Italian Lentils. Canned lentils come in a 14 oz. can. Most grocery stores carry them in the specialty aisles. Feel free to use your favorite canned lentils. If using dry lentils, select lentils that hold their shape after cooking like a brown lentil such as small brown lentils called Pardina lentils. Cook dry lentils separately, adjust time accordingly. If cooking dry lentils, you want to end up with 3 1/3 cups of cooked lentils.
- Cooking Lentils from Dry: If making from dry lentils, watch very carefully toward the end of cooking as you want to end up with cooked lentils that are firm, yet tender. In other words, do not let the lentils to turn to mush. When done, gently rinse the lentils in cold water to prevent further cooking and to firm up the lentils. If wanting to use dry lentils, Palouse Brand has excellent Pardina/Small Brown Lentils.
- Serving after Refrigerating: This recipe is best when served immediately after making. If serving after refrigeration, remove from the refrigerator at least 30 minutes before serving to allow the flavors to wake up.
- Table Salt: If using table salt, you should use less table salt than the amount listed in the ingredients as sea salt crystals are larger than table salt crystals. Since table salt crystals are very fine, less table salt is required to season a dish. We would suggest starting with about 1/4 to 1/2 the amount of sea salt listed. You can always add more salt but cannot take it away. We recommend using sea salt as it is less refined than table salt.
Leftovers and Freezing:
Leftovers will generally keep 3 days in the refrigerator. Store in a covered container.
This dish does not freeze well.
Pantry Products:
- Canned Lentils: We used Delallo Imported Italian Lentils. Feel free to use your favorite brand of canned lentils.
- Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
Kitchen Equipment:
- Whisk (or fork)
If you try this flavorful salad, we would love to know if you enjoy it as much as we do! Please leave us a review! Post a picture on Facebook or Instagram and tag us! We would love to hear from you.
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Easy Mediterranean Lentil Chickpea Salad
- Prep Time: 25 Minutes
- Total Time: 25 Minutes
- Yield: 8 Cups 1x
- Category: Salad
- Cuisine: Mediterranean Inspired
- Diet: Vegan
Description
Discover the vibrant flavors of this Easy Mediterranean Lentil Chickpea Salad, a wholesome and hearty dish that’s perfect for any occasion.
Ingredients
Salad Base Ingredients:
- 2 – [ 14 oz. cans ] lentils, drained and rinsed *
- 1 – [ 15.5 oz. can ] chickpeas, drained and rinsed *
- 10 oz. grape (or cherry) tomatoes, halved (1 ½ cups)
- ½ cup sliced black olives
- ½ to ¾ cup finely chopped red onions (or sliced green onions) *
- 2 mini cucumbers, fine dice
- 3 Tablespoons finely chopped fresh parsley
Dressing Ingredients:
- 2 Tablespoons tahini
- 2 Tablespoons lemon juice
- 2 Tablespoons red wine vinegar (+/-) *
- 2 teaspoons pure maple syrup (+/-) *
- 1 Tablespoon nutritional yeast
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Pinch to 1 teaspoon sea salt (+/-) *
- Pinch to ¼ teaspoon black pepper (+/-) *
Serving Ideas:
- With pita chip, naan, or flatbread
- In a wrap
Instructions
- Place all the Dressing Ingredients into a small bowl, whisk until well combined and emulsified, then set aside.
- Place all the Salad Based Ingredients into a large bowl, mix to evenly distribute the ingredients, then set aside.
- Pour the dressing over the salad ingredients, mix well to thoroughly coat all the ingredients. Serve and enjoy! Refrigerate leftovers.
Notes
Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.
Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
Servings: Makes 8 cups
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