Cucumber Chickpea Salad
A crisp, refreshing cucumber chickpea salad tossed with fresh herbs, juicy tomatoes, and a zesty lemon dressing. This 10-minute recipe is rich in plant-based protein, fiber, and healthy fats, making it a nourishing choice for lunches, sides, or meal prep.
Equipment
- 1 medium mixing bowl
- 1 Cutting board
- 1 Sharp Knife
- 1 Measuring Cup Set
- 1 Measuring Spoon Set
- 1 spoon (for mixing)
Ingredients
- 1 can 15 oz / ~425 g chickpeas, drained and rinsed (or 1 ½ cups cooked)
- 1 medium-large English cucumber finely diced (~2 cups / 290 g)
- ¾ cup cherry or grape tomatoes quartered
- ⅔ cup fresh mint finely chopped (or half mint, half parsley)
- ⅓ cup red onion diced
- 2 tablespoons fresh lemon juice
- 2 tablespoons olive oil
- 1 teaspoon balsamic vinegar
- ½ teaspoon sea salt plus more to taste
- ½ teaspoon ground black pepper
- ¼ cup vegan feta crumbles optional, or substitute chopped Kalamata olives
Instructions
- Prepare the Chickpeas: tart by draining a 15-ounce can of chickpeas. Rinse them thoroughly under cold running water to remove excess sodium and the canning liquid. If using homemade chickpeas, ensure they are cooked until tender but firm enough to hold their shape. Pat them dry gently with a paper towel to avoid adding extra moisture to the salad. Place the chickpeas in a large mixing bowl where you’ll combine all the ingredients.
- Dice the Cucumber: Take a medium-large English cucumber and wash it thoroughly. Cut off the ends, then slice it lengthwise. If not using an English cucumber, scoop out the seeds with a spoon to prevent excess water in the salad. Dice the cucumber into small, bite-sized pieces, roughly ½-inch cubes, and add them to the bowl with the chickpeas. This adds refreshing crunch and balances the texture of the salad.
- Prepare the Tomatoes: Rinse ¾ cup of cherry or grape tomatoes and pat them dry. Cut each tomato into quarters, ensuring the pieces are small enough to distribute evenly throughout the salad. These juicy tomatoes provide a burst of sweetness and a bright color contrast. Add the quartered tomatoes to the chickpeas and cucumber in the mixing bowl.
- Chop Fresh Herbs: Finely chop ⅔ cup of fresh mint. If you prefer, you can mix half mint and half fresh parsley for a different herbal flavor profile. Fresh herbs not only enhance the aroma and taste but also provide antioxidants. Sprinkle the chopped herbs evenly over the salad ingredients in the bowl.
- Dice the Red Onion: Peel and dice ⅓ cup of red onion into small, uniform pieces. Red onion adds a subtle sharpness that balances the sweetness of the tomatoes and the mild flavor of the chickpeas. Add the diced onion to the salad, and give a gentle toss to start combining the ingredients.
- Make the Dressing: In a small bowl or measuring cup, combine 2 tablespoons of fresh lemon juice, 2 tablespoons of olive oil, and 1 teaspoon of balsamic vinegar. Add ½ teaspoon of sea salt and ½ teaspoon of ground black pepper. Whisk the mixture until fully emulsified, so the lemon juice and oil blend smoothly. Taste the dressing and adjust seasoning if necessary—it should be bright, slightly tangy, and well-balanced.
- Toss the Salad: Pour the prepared dressing over the chickpeas, cucumber, tomatoes, onion, and herbs.Using a large spoon, toss the salad gently but thoroughly, ensuring every piece is coated in the dressing. This helps the flavors meld together while keeping the salad crisp.
- Add the Optional Vegan Feta: If using vegan feta crumbles (¼ cup), sprinkle them evenly over the top of the salad after tossing the main ingredients. Give the salad one final gentle toss to incorporate the feta without breaking it apart. The feta adds creaminess and a subtle tang that complements the fresh vegetables.
- Taste and Adjust: Taste the salad and make any necessary adjustments. Add extra lemon juice for brightness, a touch more olive oil for richness, or a pinch more salt if needed. This step ensures your salad is perfectly balanced and flavorful.
- Serve or Store: Serve the cucumber chickpea salad immediately for the freshest taste and crunch. If preparing ahead, store in an airtight container in the refrigerator for up to 1–2 days. Note that cucumbers may release liquid over time, so serve with a slotted spoon to avoid excess moisture. This salad pairs beautifully with grains, tofu, salmon, avocado toast, or wraps.
Notes
- Use an English cucumber if possible to minimize excess liquid; if using regular cucumbers, scoop out seeds.
- For a milder onion flavor, soak diced red onion in cold water for 5–10 minutes before adding to the salad.
- The salad is best enjoyed fresh but can be prepped a few hours ahead; toss gently before serving to redistribute flavors.
- Vegan feta is optional but adds creaminess and saltiness; olives are a great alternative.
- Adjust herbs and lemon juice to taste for a more vibrant, refreshing flavor.
- Serve with a slotted spoon if chilling in the fridge to avoid watery servings.
