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Light, crisp, simple, and ready in just 10 minutes—this Chickpea Tomato Cucumber Salad is a great low-calorie side dish for your next BBQ or summer gathering. Easy to make, delicious, and versatile, it doubles as a satisfying appetizer or a refreshing addition to any meal.
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Chop, toss, and enjoy this refreshing, veggie and protein-packed salad for a quick weeknight dinner or as a side dish for your next summer spread. Ready in just minutes, this chickpea tomato cucumber salad is the ultimate go-to recipe for busy days.
Made with a zesty mix of creamy chickpeas, cherry tomatoes, crunchy cucumber, and a low-calorie dressing, this salad is perfect for warm-weather eating. It brings fresh, vibrant flavor to the table!
Looking for more BBQ-friendly salad ideas? Try this vibrant yet healthy Asian chicken salad, classic pasta zucchini salad, and this zesty Thai salad recipe next!
Why You'll Love This Recipe
- Energy-Boosting: If you've been a client of mine in my weight loss program for midlife women, you know I’m all about the veggies. This recipe is packed with nutrition to keep you full, energized, and craving-free!
- Mindfully Healthy: Veggies are naturally low in calories, making this recipe a low-calorie powerhouse. With fiber and protein from the veggies and beans, this salad supports weight loss and is a lot of food for very few calories.
- Dietary Customization: Naturally gluten-free and dairy-free, this cucumber chickpea salad is perfect for vegans, vegetarians, and anyone with dietary sensitivities!
Ingredients
- Cucumber and Tomatoes: Cherry tomatoes add a burst of color and a sweet, acidic flavor, while cucumbers provide refreshing crispness and a cooling effect that complements the creamy beans. While any tomato works in this recipe, zucchini or eggplant are great substitutes for cucumbers.
- Chickpeas: The primary protein source in this chickpea cucumber salad, they add fiber and a hearty texture. You can substitute them with any other beans, peas, or cooked lentils.
- Vinegar and Oil: Red wine vinegar brings a tangy, bright flavor that helps balance the dressing. The primary base for the dressing, Extra Virgin Olive Oil, enhances the flavor with a sophisticated, velvety consistency. If you don’t have red wine vinegar, white vinegar works well, and you can swap the oil with any other variety you prefer.
- Lemon Juice: Similar to the vinegar, lemon juice adds bright acidity to the dressing, giving it a refreshing citrusy flavor.
See the recipe card below for exact ingredient amounts, nutritional information, and detailed instructions.
Variations & Dietary Modifications
- Protein Boost: Add grilled chicken or cooked turkey breast to make the dish even more filling as a main dish. For a plant-based option, toss in crispy tofu or cooked quinoa for added texture and protein.
- Herbal Infusion: Chop and mix in fresh herbs like parsley, cilantro, or mint for a refreshing spin that complements the chickpea and cucumber salad dressing.
- Change the Dressing: Swap the dressing for a tahini-lemon sauce, a low fat Italian dressing, or your favorite low-calorie dressing to give the meal a new flavor profile. For a creamy option, this low calorie ranch dressing works great!
- Keto-Friendly Option: While already low in carbs, for a strictly keto-friendly version, replace the chickpeas with cauliflower, broccoli florets, or zucchini for a lighter, lower-carb option.
How To Make Chickpea Tomato Cucumber Salad
Ready to whip up a fresh, flavorful dish in just a few steps? Simply grab a large mixing bowl, chop the veggies, drain and rinse the chickpeas, and follow these 3 easy instructions to make your cucumber tomato chickpea salad.
Step 1: Add the Veggies. Combine the tomatoes, cucumber, onion, bell pepper and chickpeas in a large bowl.
Step 2: Dress the Salad. Pour the lemon, oil, and vinegar over the veggies. Then, season with the parsley, salt, and pepper.
Step 3: Mix and Serve. Mix all the ingredients until well combined and serve!
Expert Tips
- Chill Before Serving: For the best flavor, prepare the salad 30-60 minutes before serving so the ingredients can meld together as it chills in the refrigerator. It’s not required, but the healthy chickpea salad tastes best once it's chilled.
- Prep the Chickpeas: To get the best texture, be sure to drain and rinse the canned beans before adding them to the recipe. This removes excess salt and canning liquid, allowing the chickpeas to better absorb the delicious dressing.
- Storing: Store leftovers in an airtight container in the refrigerator for up to 5 days. Be sure to keep the dish covered to prevent it from absorbing other flavors or odors in the fridge. I recommend using this storage container, a personal favorite!
Serving Suggestions
There are so many ways to enjoy this cucumber salad with chickpeas! It's a great side dish for almost any meal—just pair it with your favorite protein like burgers, grilled chicken, pork chops, salmon, or even alongside pasta dishes like spaghetti or lasagna. No matter what you’re making, it's a versatile, refreshing addition that complements a wide variety of dishes.
- Build a meal by topping it with satisfying proteins like this healthy lemon chicken, air fried healthy mustard salmon, or a tender and juicy crockpot pot roast.
- Serve over a bed of hearty grains like quinoa, farro, or cauliflower rice for gluten-free option.
- Pair it with a light lunch along with lentil sweet potato soup, Greek lemon chicken soup, or easy vegetable soup.
Recipe FAQs
Yes! This dish keeps well in the fridge for up to 5 days, making it ideal for meal prep. Just store the dressing separately and add it right before serving to keep the veggies fresh and crisp.
Yes, you can, chickpeas are fully cooked and ready to eat straight from the can. However, I highly recommend draining and rinsing them to remove excess salt and canning liquid before eating.
More Summer Salad Recipes
If you tried this Healthy Chickpea Salad recipe or any other recipe on my website, please leave a 🌟 star rating and let me know how you go in the 📝 comments below.
Healthy Chickpea Tomato Cucumber Salad
Ingredients
- 1 ½ cup Cherry Tomatoes diced
- 1 cup Cucumber diced
- 1 Green Bell Pepper diced
- ½ cup White Onion diced, Red onion and scallions work too or you could omit the onion.
- 15 oz Chickpeas drained and rinsed
For the Dressing
- 2 tablespoons Lemon Juice
- 2 tablespoons Extra Virgin Olive Oil
- 1 ½ tablespoons Red Wine Vinegar
- 2 tablespoons Dried Parsley Italian seasoning, oregano or fresh parsley can be substituted.
- Salt and Pepper to taste
Instructions
- In a large bowl, combine the cherry tomatoes, cucumber, onion, bell pepper and chickpeas.
- Add the ingredients for the dressing over the top of the veggies in the large bowl. Mix well and serve!
Notes
- One serving equals 1/6 of the recipe or about 3/4 to 1 cup.
- Chill Before Serving: Let the salad sit in the fridge for 30-60 minutes to allow the flavors to meld together for the best taste.
- Prep the Chickpeas: Drain and rinse the chickpeas to remove excess salt and canning liquid for the best texture.
- Storing: Store leftovers in an airtight container in the fridge for up to 7 days. Keep the salad covered to prevent it from absorbing other odors in the fridge.
- Season: I highly recommend adding the parsley or other dried herbs, as it really does enhance the flavor of this salad. You may or may not need salt and pepper, depending on your chickpeas and preferences.Â
Nutrition
Absolutely delicious and full of fiber.
Wow! I knew this would be tasty but Wow! I will make this again and again. It was like an explosion of flavors. So so good! I paired it with shwarma seasoned chicken. I'll be making this all summer long.
Thank you so much Glena! I'm glad you enjoyed the recipe. It pairs so well with anything and great for warmer months.