Description
This Middle Eastern Salad Bowl is a vibrant, nutrient-rich dish packed with fresh vegetables, hearty grains, and bold flavors. Perfect for meal prep, a quick lunch, or a light dinner, it’s naturally vegan and gluten-free adaptable.
Ingredients
Scale
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup quinoa or bulgur, cooked and cooled
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/2 small red onion, thinly sliced
- 1 bell pepper, diced
- 1/4 cup fresh parsley, chopped
- 1/4 cup fresh mint, chopped
- 3 tbsp olive oil
- 2 tbsp lemon juice
- 1 clove garlic, minced
- 1 tsp sumac
- 2 tbsp tahini
- Salt and pepper to taste
- 1/4 cup pomegranate seeds (optional)
- 1/4 cup crumbled feta cheese (optional)
- 1/2 cup toasted pita chips (optional)
Instructions
- Cook the Grains: If using quinoa or bulgur, cook according to package instructions. Allow it to cool before adding to the salad.
- Prepare the Vegetables: Chop the cucumber, cherry tomatoes, red onion, and bell peppers into bite-sized pieces. Finely chop the parsley and mint.
- Rinse the Chickpeas: Drain and rinse canned chickpeas. Pat dry to remove excess moisture.
- Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, minced garlic, sumac, tahini, salt, and pepper until smooth.
- Assemble the Salad Bowl: In a large bowl, combine the cooked grains, chickpeas, and chopped vegetables. Toss gently.
- Add the Dressing: Pour the dressing over the salad and mix well to evenly coat all ingredients.
- Garnish and Serve: Top with pomegranate seeds, crumbled feta cheese, and toasted pita chips if desired. Serve immediately or refrigerate until ready to eat.
Notes
- Protein Boost – Add grilled chicken, shrimp, or tofu for additional protein.
- Nutty Twist – Sprinkle toasted almonds, pine nuts, or walnuts for extra crunch.
- Extra Spices – Incorporate cumin, paprika, or za’atar for a deeper flavor profile.
- Dressing Alternative – Swap tahini dressing with a yogurt-based dressing for a tangy twist.
- Different Grains – Try farro, couscous, or brown rice instead of quinoa or bulgur.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: salad , main course
- Method: no cook
- Cuisine: Middle Eastern
Keywords: Middle Eastern salad, healthy grain bowl, chickpea salad, tahini dressing, quinoa salad