Mediterranean Hummus Salad
This Hummus Salad is a vibrant Mediterranean-inspired dish combining creamy hummus, crisp vegetables, fresh herbs, and protein-rich chickpeas. Naturally non-spicy, satisfying, and perfect for lunch, light dinner, or as a mezze plate starter. It’s also gluten-free, plant-based, and full of fiber.
Prep Time: 10 minutes
Cook Time: 0–5 minutes
Total Time: 10–15 minutes
Servings: 2
Ingredients
Salad Base
1 cup cooked chickpeas (or canned, drained & rinsed)
2 cups mixed greens (arugula, spinach, or lettuce)
1 medium cucumber, diced
1 cup cherry tomatoes, halved
½ red onion, thinly sliced
½ cup bell peppers, diced
2 tbsp Kalamata olives, pitted & sliced (optional)
Hummus Dressing
½ cup hummus (classic or roasted red pepper)
1–2 tbsp water or lemon juice to thin
1 tsp olive oil
½ tsp paprika (optional, mild)
Garnish
Fresh parsley or cilantro, chopped
Toasted pine nuts or pumpkin seeds (optional)
Drizzle of olive oil
Instructions
Prepare Salad
In a large bowl, combine chickpeas, mixed greens, cucumber, cherry tomatoes, onion, and bell peppers.
Make Hummus Dressing
In a small bowl, whisk hummus with water or lemon juice and olive oil until smooth and pourable.
Assemble
Drizzle dressing over the salad and toss gently to coat.
Finish
Garnish with parsley, nuts, and a light drizzle of olive oil. Serve immediately.
Notes & Tips
For extra creaminess, fold in a spoon of Greek yogurt (optional).
Use room-temperature hummus for smoother mixing.
Naturally mild and Mediterranean-friendly—great for sensitive palates.
Can be served as a meal bowl or side salad.
Frequently Asked Questions
Can I make it ahead?
Yes—keep salad and dressing separate and combine just before serving.
Best consumed within 24 hours.
Can I add protein?
Yes—grilled chicken, shrimp, or boiled eggs work well.
Is it vegan?
Yes—omit optional yogurt or cheese.
Nutritional Information
Calories: 280 kcal
Protein: 10 g
Carbohydrates: 28 g
Fat: 14 g
Fiber: 8 g