The Mediterranean diet has long been celebrated for its fresh ingredients, vibrant flavours and proven health benefits — and Greta Podleski captures that spirit beautifully in this Mediterranean Hummus Salad from her newest cookbook, Every Salad Ever, a collection that reimagines everyday salads with creativity. Built on a velvety layer of hummus, topped with crisp vegetables, olives, herbs and feta, it’s the kind of simple, colourful dish that makes Mediterranean cooking feel approachable and endlessly appealing.
At its core, the Mediterranean diet is about balance and abundance: plenty of vegetables, plant-based proteins, heart-healthy fats and whole, unprocessed foods. Similarly, Podleski’s approach mirrors the principles of Mediterranean eating: plenty of vegetables, heart-healthy fats and plant-forward proteins.
Chickpeas — the star ingredient in hummus — are one of the region’s most important staples, packed with fibre and plant protein. Add in fresh tomatoes, cucumbers, red onion, Kalamata olives and lots of herbs, and you have a dish that delivers nutrition as beautifully as it does flavour.
This salad works as a light lunch, a shareable appetizer, or part of a mezze-style spread. And because it’s layered on hummus, it feels hearty and satisfying, even without meat. Serve it with warm pita, grilled bread or alongside a variety of Mediterranean-inspired dishes for a full, wholesome meal.
If you’re looking to build out a complete Mediterranean menu, try pairing this salad with other ELLE Gourmet favourites like Baked Salmon with Gremolata Crust or Mediterranean Roasted Zucchini with Labneh. For more fresh vegetable-forward ideas, Vanessa Perrone’s Garlicky Rapini Galette also captures the rustic simplicity that makes Mediterranean cuisine so beloved.
This Mediterranean Hummus Salad is more than a quick assembly of ingredients — it’s a celebration of a way of eating that’s joyful, nourishing and perfectly suited to everyday cooking.
Mediterranean Hummus Salad
Ingredients
Hummus
- 1 540 mL can of no-salt-added chickpeas drained and rinsed
- ½ tsp baking soda
- ½ cup tahini
- 3 tbsp lemon juice freshly squeezed
- 1 tbsp olive oil
- 2 tsp minced garlic
- 1 tsp grated lemon zest
- ½ tsp ground cumin
- ¾ tsp sea salt
- 2-4 tbsp ice water
Salad
- 1 cup grape tomatoes finely chopped
- 1 cup mini cucumbers diced
- ⅓ cup red onion minced
- ¼ cup pitted Kalamata olives chopped
- ¼ cup crumbled light or regular feta cheese optional
- 2 tbsp minced fresh herbs ie. dill, parsley, mint or a combination
- sea salt and freshly ground black pepper
- paprika for garnish
- 1 tbsp olive oil for drizzling
Instructions
Hummus
- Place chickpeas in medium pot and add enough cold water to cover them by 2 in (5 cm). Stir in baking soda. Bring to a boil over high heat. Reduce heat to low and simmer, uncovered, for 15 minutes.
Salad
- While chickpeas are simmering, combine tomatoes, cucumbers, red onion, olives, feta (if using) and herbs in a medium bowl. Season with salt and pepper and mix well. Set aside.
- Drain chickpeas in mesh sieve and rinse well with cold water. Don’t discard the skins! Place chickpeas (with skins), tahini, lemon juice, olive oil, garlic, lemon zest, cumin and sea salt into bowl of 7-cup food processor. Whirl for 2 full minutes. Mixture will be thick. Add 2 tbsp ice water and whirl again for 20 seconds. If you prefer thinner hummus, add more ice water by the spoonful until you’re happy with the texture.
- Spoon hummus onto 10-in (25-cm) rimmed plate, spreading it out and leaving a raised edge. Garnish with paprika. Mound vegetable mixture on hummus, leaving half or one-third of hummus visible. Drizzle over olive oil and serve at room temperature.
Notes
