Oil-Free Quinoa Garbanzo Bean Salad Recipe

Chickpea Quinoa Mediterranean Salad on a white plate.

5 from 1 vote

Oil-Free Quinoa Garbanzo Bean Salad Recipe

Creamy Quinoa Salad with Chickpeas and a lemon tahini dressing. Oil-free, high-protein, and perfect for meal prep or a fresh, satisfying lunch.

Prep Time10

Cook Time20

Total Time30

Course: Main Course, Salad, Side Dish

Cuisine: Vegan

Diet: Vegan, Vegetarian

Servings: servings

Calories: 459kcal

Author: Nisha Melvani

Equipment

1 Large baking sheet
1 small saucepan

Ingredients

For the roasted chickpeas:

1 ½ cups cooked chickpeas or 1 (15-ounce) can, drained and rinsed
2 teaspoons harissa seasoning (see notes)
Drizzle of olive oil or lemon juice

For the quinoa:

½ cup quinoa
Water (see notes)

For the salad:

2 cups chopped tomatoes about 3 medium Roma tomatoes (small dice)
Dash of salt or salt substitute
1 cup chopped cucumber about 1 small cucumber (small dice)
⅓ cup finely chopped red onion
½ cup chopped parsley
3 tablespoons chopped mint

For the dressing:

¼ cup lemon juice
2 tablespoons tahini
¼ cup artichoke hearts jarred
2 tablespoons nutritional yeast
2 teaspoons harissa seasoning (see note)
2 teaspoons maple syrup or date syrup, plus more to taste
2 cloves garlic
2 tablespoons water to thin, plus more as needed

For serving:

1 cup unsweetened Greek yogurt plain or plant-based

Instructions

Roast the chickpeas: Preheat oven to 400°F (200°C). Pat the chickpeas very dry. Toss with 2 teaspoons harissa seasoning. (Optional: add a light drizzle of olive oil or lemon juice.) Spread on a baking sheet and roast for about 20 minutes or until crispy.
Cook the quinoa: Rinse ½ cup quinoa well. Add to a small pot with ¾ cup plus 2 tablespoons water. Bring to a boil, then cover and simmer for 12–15 minutes until water is absorbed. Turn off heat and let sit covered 5 minutes. Fluff and let cool.
Salt and drain the tomatoes: Place the chopped tomatoes in a colander. Sprinkle with a generous pinch of salt and toss. Let sit 10–15 minutes, then gently shake to remove excess liquid. (This prevents a watery salad and concentrates flavor.)
Make the dressing: Use an immersion blender or a blender. Combine lemon juice, tahini, artichoke hearts, nutritional yeast, harissa, maple or date syrup, garlic, and 2 tablespoons water. Blend until smooth. Add a more water if needed to loosen. Season with salt and pepper and more lemon or maple syrup to taste.
Prepare the salad: In a large bowl, combine the tomatoes, cucumber, red onion, parsley, and mint.
Assemble: Add the quinoa to the salad and pour over the dressing. Toss well to coat. Gently fold in the roasted chickpeas or keep them separate for serving if you want them extra crispy.
Serve: Spread yogurt onto a plate or bowl.Top with the dressed salad, then finish with the roasted chickpeas (for the crispiest texture) and serve.

Notes

Quinoa: Using less water prevents it from going soft or soggy, especially for salads like this where you want separate, fluffy grains. It keeps cooking from residual steam. Use ¾ cup + 2 tablespoons water (instead of 1 cup) for ½ cup quinoa.

Harissa seasoning: I used Frontier Coop Harissa Seasoning for the chickpeas and dressing. Substitute with traditional harissa paste. Or use: 1 teaspoon smoked paprika + ½ teaspoon garlic powder + ½ teaspoon cumin + ¼ teaspoon crushed red pepper or cayenne + salt to taste.

Nutrition