I have a long-standing frustration with most summer salads. They’re fantastic at being “refreshing” but terrible at being “lunch.” Too often, they’re just a bowl of beautiful, watery ingredients that leave me searching for a snack 30 minutes later.
That’s the problem I set out to solve with this recipe. I wanted to capture that incredible, sun-drenched flavor of a classic watermelon salad but give it the structure and substance to be a truly satisfying meal.
This is it. By pairing the sweet, juicy melon with hearty chickpeas and savory, protein-packed tofu crumbles, we create a dish that ticks every single box. It’s the perfect balance of refreshing and robust.
Not Just a Salad, It’s a Balanced Meal
This isn’t a side dish; it’s a beautifully balanced main course. The magic is in the combination of whole-food ingredients that create a truly satisfying Mediterranean salad recipe experience.
Here’s the deal with the components:
- Protein Power: The herbed tofu crumbles and chickpeas provide a fantastic, plant-based protein foundation.
- Healthy Fats: Creamy avocado adds satisfying, rich fats that complement the bright flavors.
- Fiber-Rich: You get plenty of fiber from the chickpeas, avocado, and fresh veggies. (If you love chickpea-based salads, my 20-minute Mediterranean Chickpea Salad is another great one to try!)
- The Vinaigrette: The sumac-lime dressing is the star. Sumac gives it a bright, lemony (but not too tart) flavor that’s a classic in Mediterranean cooking.
How This Salad Comes Together
It’s more of an assembly job than a heavy-duty cooking session, which is perfect for warm weather.
1. Prep the Tofu: First, you’ll crumble extra-firm tofu and let it marinate in a simple mix of lemon juice, oregano, and salt. This step is key—it infuses the tofu with flavor before it even hits the platter. No cooking required!
2. Whisk the Vinaigrette: While the tofu rests, whisk all those bright vinaigrette ingredients. That combination of lime, garlic, and sumac is incredible.
3. Assemble and Serve: This is the fun part. Start with a base of watermelon, chickpeas, and cucumber. Drizzle some dressing, then layer on the avocado, tofu, and fresh herbs. A final drizzle, and it’s ready.
A Few Pro-Tips for the Best Salad
- Blot the Watermelon: This is my non-negotiable tip. Gently blotting the cut watermelon cubes with a paper towel removes excess water. It keeps the salad vibrant and prevents the dressing from becoming watered down.
- Let the Tofu Marinate: Don’t skip the 10-15 minute resting time for the tofu. It really soaks up that lemon and oregano, making it a savory, delicious crumble.
- Serve Immediately: This salad is at its peak right after you make it. The contrast of crisp cucumber, juicy melon, and creamy avocado is best when fresh.
Your Questions, Answered
What is sumac, and is there a substitute?
Sumac is a popular Middle Eastern spice with a tangy, lemony flavor. It’s not spicy, just bright! It’s what gives this dressing its unique character. If you absolutely can’t find it, you can use an extra teaspoon of lime zest to boost the citrus notes.
Can I make this salad ahead of time?
You can prep the components, but I don’t recommend assembling the full salad hours in advance. The watermelon will release too much water. For best results, whisk the dressing, prep the tofu, and chop the cucumber/onion. Store them in separate containers and assemble just before serving.
How should I store leftovers?
Honestly, this salad is best eaten the day it’s made. The watermelon and avocado don’t hold up well overnight. If you have leftovers, they’ll be okay for a day, but expect them to be a bit more watery.
Aegean Watermelon & Chickpea Salad with Herbed Tofu Crumbles
Ingredients
For the Herbed Tofu Crumbles:
- 1 14-ounce / 396 g block extra-firm tofu, pressed 20 minutes
- 2 tablespoons fresh lemon juice
- 1 teaspoon dried oregano
- ⅛ teaspoon fine sea salt
For the Sumac-Lime Vinaigrette:
- 3 tablespoons extra-virgin olive oil
- 4 tablespoons fresh lime juice
- 1 teaspoon ground sumac
- Zest of 1 lime
- 1 large garlic clove grated or minced
- ½ teaspoon fine sea salt
- Freshly ground black pepper to taste
For the Salad Assembly:
- 8 cups seedless watermelon about 1.2–1.3 kg, cut into 1-inch cubes
- 1 15-ounce / 425 g can chickpeas, rinsed and drained well
- 1 ½ cups diced English cucumber
- ½ cup thinly sliced red onion
- 1 large ripe avocado diced
- ½ cup packed mixed fresh herbs mint, basil, flat-leaf parsley, roughly torn
- ½ jalapeño very thinly sliced (optional)
Instructions
- Prepare the Tofu: Pat the pressed tofu dry. Crumble into a bowl. Add lemon juice, oregano, and salt; toss gently. Let stand 10–15 minutes.
- Make the Vinaigrette: In a small bowl or jar, whisk olive oil, lime juice, sumac, lime zest, garlic, salt, and black pepper until emulsified.
- Build the Salad: Gently blot watermelon cubes with paper towels to reduce excess juice. On a large platter, arrange watermelon, chickpeas, cucumber, and red onion.
- Layer and Dress: Drizzle about half the vinaigrette over the base. Scatter avocado and the herbed tofu crumbles on top. Add torn herbs and jalapeño, if using.
- Serve: Drizzle the remaining vinaigrette. Taste and adjust with a pinch more salt or a squeeze of lime, then serve immediately.
Notes
Nutrition Facts
Per serving- Calories: 294 kcal
- Total Fat: 15.7 g
- Saturated Fat: 2.2 g
- Sodium: 309 mg
- Total Carbohydrates: 31.7 g
- Dietary Fiber: 8.5 g
- Total Sugars: 14.1 g (0 g added)
- Protein: 8.5 g
I hope this salad brings a bright, satisfying burst of flavor to your table. It’s become my absolute favorite way to celebrate sunny days with a meal that truly feels good.
Emily Turner is the founder of dietareas.com, an independent wellness researcher, and a recipe developer. After a dual diagnosis of PCOS and prediabetes, she used her research skills to translate complex nutritional science (like the Mediterranean and DASH diets) into delicious, practical, and evidence-based recipes.
