Healthy Chickpea Salad with Cucumbers and Tomatoes

Hey y'all! If you're looking for a vibrant, crunchy, and super healthy dish that's ready in no time, this Healthy Chickpea Salad with Cucumbers and Tomatoes will become your go-to. It's bursting with fresh flavors, loaded with plant-based protein, and absolutely perfect for potlucks, meal prep, or just a light lunch. Ready to refresh your menu? Let's get cooking!

Why You'll Love This

• Quick and easy—ready in under 15 minutes with minimal prep.
• Packed with plant-based protein and fiber to keep you satisfied.
• Fresh, crunchy textures and zesty lemon dressing for a summery feel year-round.
• Vegan, gluten-free, and fits a wide range of dietary needs.
• Perfect for meal prep or gatherings—tastes even better the next day!

Ingredients

• 1 (15 oz) can chickpeas, drained and rinsed
• 1 cup cherry tomatoes, halved
• 1 large cucumber, diced
• ¼ small red onion, finely diced
• ¼ cup fresh parsley, chopped
• 2 tablespoon extra-virgin olive oil
• 2 tablespoon fresh lemon juice
• 1 clove garlic, minced
• ½ teaspoon dried oregano
• ½ teaspoon salt
• ¼ teaspoon black pepper

Directions

Step 1: Prepare the Ingredients

Drain and rinse the chickpeas well. Halve the cherry tomatoes, dice the cucumber, finely chop the onion and parsley, and mince the garlic.

Step 2: Mix the Salad

In a large bowl, add the chickpeas, tomatoes, cucumber, red onion, and parsley. Toss everything together to combine.

Step 3: Make the Dressing

In a small bowl, whisk together the olive oil, lemon juice, garlic, oregano, salt, and pepper until well combined.

Step 4: Dress and Toss

Pour the dressing over the salad and toss gently until everything is evenly coated. Taste and adjust seasonings if needed.

Step 5: Serve

Let the salad sit for 5-10 minutes to allow flavors to meld, then serve and enjoy!

Prep time: 10 minutes
Total time: 15 minutes

Notes

• For extra crunch, keep the cucumber skin on and use English cucumbers for fewer seeds.
• If raw onion is too strong, soak the diced onion in cold water for 5 minutes before adding to the salad.
• Double the recipe to feed a crowd—this salad is great for sharing!

Variations

• Mediterranean Twist: Add ½ cup feta cheese and a handful of Kalamata olives.
• Spicy Kick: Mix in 1 diced jalapeño or a pinch of red pepper flakes.
• Herb Swap: Substitute or add fresh mint or dill for a new flavor profile.

Required Equipment

• Large mixing bowl
• Small bowl
• Whisk
• Knife and cutting board
• Measuring cups and spoons

Storage Instructions

• Store the Chickpea Salad in an airtight container in the refrigerator for up to 3 days.
• Stir before serving to redistribute the dressing and flavors.

Serving Suggestions

• Serve as a light lunch with pita bread or whole grain crackers.
• Pair with grilled chicken or fish for a heartier meal.
• Top leafy greens with this salad for a satisfying bowl.

Pro Tips

• Chop veggies into similar-size pieces for the perfect bite every time.
• Let the salad rest before serving; it allows flavors to fully develop.
• Use freshly squeezed lemon juice for the brightest, best-tasting dressing.

FAQ

Can I use dried chickpeas instead of canned?

Absolutely! Just cook them fully (about 1 ½ cups cooked), let cool, and use as directed.

Can I make this salad ahead of time?

Yes, it actually tastes better after a few hours in the fridge as the flavors meld—just give it a good toss before serving.

Is this salad meal prep friendly?

Definitely! Portion it into containers for grab-and-go lunches, and it will stay fresh for up to 3 days refrigerated.

★★★★★ 4.90 from 21 ratings

Healthy Chickpea Salad with Cucumbers and Tomatoes

yield: 4 servings

prep: 15 mins

cook: 0 mins

total: 15 mins

A refreshing, protein-packed salad featuring chickpeas, crisp cucumbers, juicy tomatoes, fresh herbs, and a zesty lemon dressing. Perfect for a quick lunch or a light dinner.

🖨️ Print Pin Recipe

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 1 medium cucumber, diced
• 2 cups cherry tomatoes, halved
• ¼ red onion, finely chopped
• ¼ cup fresh parsley, chopped
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh lemon juice
• ½ teaspoon sea salt
• ¼ teaspoon black pepper

Instructions

1. 1
   In a large salad bowl, combine the chickpeas, diced cucumber, and halved cherry tomatoes.
2. 2
   Add the chopped red onion and fresh parsley to the bowl.
3. 3
   In a small bowl, whisk together the olive oil, lemon juice, sea salt, and black pepper to make the dressing.
4. 4
   Pour the dressing over the salad ingredients and toss gently to combine.
5. 5
   Taste and adjust seasoning if needed. Serve immediately or chill for 15 minutes for enhanced flavor.

CLICK FOR NUTRITION INFO ↑

Approximate Information for One Serving

Serving Size: 1 serving

Calories: 210 caloriescal

Protein: 7gg

Fat: 7gg

Saturated Fat: 0g

Trans Fat: 0g

Cholesterol: 0mg

Sodium: 0mg

Potassium: 0mg

Total Carbs: 29gg

Fiber: 0g

Sugar: 0g

Net Carbs: 0g

Vitamin A: 0

Vitamin C: 0mg

Calcium: 0mg

Iron: 0mg

Nutrition Disclaimers

Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.

Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.

To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.

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