Chickpea Salad With Tzatziki Dressing Recipe

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A well-built salad checks all the boxes when it comes to eating a nourishing meal that has a smart balance of protein, fat, and fiber, to keep you full while enjoying every bite. Salads like this are flexible enough to be offered as a main or side, and just perfect for a quick lunch or a no-fuss dinner. This version from wellness coach and recipe developer Miriam Hahn highlights roasted chickpeas tossed in olive oil and za'atar, a blend of savory and citrusy spices to add a seasoned crunchy element to the salad, that gives you that crouton feeling without the bread. The homemade tzatziki provides a cool, creamy, and slightly tangy component that pairs exceptionally well with the vibrant salad itself.

"I am a huge fan of hearty salads, and often lean on chickpeas as an easy protein source," Hahn says. "Whether you make them from dried beans or stock cans in your pantry, it is a sure-fire way to bulk up your dish with flavor and protein." Of course, chickpeas don't stand alone here, and in combination with other goodies like grape tomatoes, cucumber, and kalamata olives, they make for one delicious, Mediterranean-inspired salad.

To make this recipe, start in the produce aisle and grab an English cucumber, lemons, garlic, fresh dill, grape tomatoes, red onion, and fresh parsley. You can use curly or flat leaf parsley in this recipe. From the dry goods area, pick up canned chickpeas and kalamata olives. Hit up the dairy aisle for Greek yogurt, and feta cheese. Then check your condiment and spice cabinet for olive oil, za'atar, salt, and pepper.

Preheat the oven to 400 F.

Line a sheet pan with parchment paper.

Pat the chickpeas very dry with a clean towel.

Add the chickpeas to a bowl and toss with olive oil and za'atar.

Lay the chickpeas out on the sheet pan in a single layer and roast for 20–25 minutes, until golden and slightly crisp.

Meanwhile, make the dressing. In a blender, add the Greek yogurt, grated cucumber, olive oil, lemon juice, garlic, dill, salt, and pepper. Blend until smooth.

Assemble the salad: In a large bowl, combine the chopped cucumber, tomatoes, red onion, feta, olives, and parsley.

Top the salad with the roasted chickpeas.

To serve, spoon the tzatziki dressing over the salad or serve on the side.

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Canned chickpeas work well in this recipe, making for a convenient option that doesn't require for any additional cooking (aside from the roasting). If you have dried chickpeas and want to make them from scratch and have an Instant Pot, it is a simple task. You can soak the chickpeas for a shorter cook time, or cook them unsoaked. For the soaking method, let them sit in plenty of water for at least 8 hours. Then rinse them well and place them in the Instant Pot with fresh water. You'll need about 3 cups of water per 1 cup of dried chickpeas. Cook on high pressure for about 15 minutes, then let the pot naturally release for 10 minutes. If you don't have time to soak the chickpeas, rinse them well and put them right into the Instant Pot with the same amount of water as instructed for the soaked method, and cook them 40 minutes with a natural release of 15 minutes.

Regardless of whether you use canned chickpeas or prepare dried ones, you can opt for a different method when it comes to roasting them. If you don't want to turn on the oven, the air fryer is a viable option. Follow the same instructions for drying and seasoning the chickpeas, and place them in a single layer in the air fryer at 400 F for about 15 minutes. You'll want to shake the air fryer basket at least once during the cooking time.

If you prefer to saute the chickpeas, season them the same way and cook on medium heat for about 10 minutes. Stir them occasionally to heat them through. They will not be as crispy as if made in the oven or air fryer, but will have great flavor.

There are many ways to change up this salad to work in flavors you prefer or work within dietary restrictions. We've used English cucumbers here, but these can be swapped for regular cucumbers or Persian varieties. Bell peppers are a great addition and will offer another crisp element, and any color will work. Or opt for roasted red peppers to really lean into the Mediterranean theme. You can buy jarred peppers, or make your own roasted red peppers. Another briny and Mediterranean-adjacent ingredient is artichoke hearts, and you can use the type packed in water, or the jarred type that are marinated. Shredded carrots will add color and extra vitamins to the salad. To add volume to the salad, add some greens, like chopped romaine or lacinato kale. If using kale, strip it from the stems, add some lemon juice and salt, then massage for a few minutes to make it more delicate to eat.

For a heartier bowl, or to stretch it to serve more people, add in a grain, like cooked quinoa or farro. Add about 2 cups of the cooked grain after it has fully cooled. To make the salad vegan, use dairy-free yogurt in the tzatziki, and either skip the cheese or use dairy-free feta.

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