Fresh Chickpea Cucumber Tomato Salad

Serves: 4  |  Prep Time: 15 minutes  |  Total Time: 15 minutes

Introduction

Chickpea Cucumber Salad is a refreshing, protein-rich dish that celebrates crisp cucumbers, juicy tomatoes, and hearty chickpeas all tossed in a bright, herb-forward dressing. This Fresh Chickpea Cucumber Tomato Salad stands out because it blends Mediterranean-inspired flavors with wholesome ingredients that keep you full without feeling heavy. It’s the perfect choice for quick lunches, healthy side dishes, or light dinners. The combination of citrusy dressing, crunchy vegetables, and creamy chickpeas offers a satisfying texture in every bite. Quick tip: rinse and drain the chickpeas well to remove excess sodium and allow the flavors to absorb more easily.

Ingredients

For the Salad

• 1 can chickpeas, drained and rinsed (15 oz / 425 g)
• 1 large cucumber, diced (250 g)
• 2 cups cherry tomatoes, halved (300 g)
• ¼ small red onion, finely chopped (25 g)
• ¼ cup fresh parsley, chopped (10 g)
• 2 tbsp fresh mint, chopped (5 g)

For the Dressing

• 3 tbsp olive oil (45 ml)
• 2 tbsp lemon juice (30 ml)
• 1 tbsp red wine vinegar (15 ml)
• 1 tsp Dijon mustard (5 g)
• 1 clove garlic, minced
• Salt & pepper to taste

Step-by-Step Instructions

1. Prepare the Chickpeas: Drain and rinse the chickpeas under cold water. Pat them dry with a towel—this helps them absorb the dressing and prevents the salad from becoming watery.
2. Chop the Vegetables: Dice the cucumber, halve the cherry tomatoes, and finely chop the red onion. Keep the pieces roughly uniform for even mixing and balanced texture.
3. Add the Fresh Herbs: Chop the parsley and mint. These herbs brighten the salad and add a refreshing aroma that pairs beautifully with chickpeas.
4. Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, salt, and pepper. The dressing should taste tangy, fresh, and slightly sharp from the mustard.
5. Combine the Ingredients: In a large salad bowl, add the chickpeas, cucumber, tomatoes, red onion, parsley, and mint. Pour the dressing over the top and toss gently until everything is evenly coated.
6. Let It Rest (Optional): For deeper flavor, let the salad sit for 10–15 minutes. The chickpeas will absorb the dressing, making the dish even tastier.
7. Serve Fresh: Serve immediately or refrigerate for later. This salad holds up well for meal prep thanks to the sturdy chickpeas and crisp vegetables.

FAQs

Q1: Can I make this salad ahead of time?

Yes! This salad keeps very well for 2–3 days in the fridge. For maximum freshness, add the herbs right before serving.

Q2: Can I add protein to make it a full meal?

Definitely. Grilled chicken, tuna, salmon, or tofu pair perfectly with the Mediterranean flavors.

Q3: What can I substitute for chickpeas?

White beans, black beans, or lentils all work well and offer similar creaminess with great flavor absorption.

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