This Cucumber Chickpea Salad is the perfect go-to for a quick, healthy, and satisfying meal. With crunchy cucumbers, hearty chickpeas, juicy tomatoes, red onion, and a lemon-herb vinaigrette, it’s bursting with freshness and flavor. Ideal for meal prep, picnics, or light lunches, this salad comes together in under 10 minutes and is packed with plant-based protein and fiber. No cooking, just clean, wholesome ingredients!
Yields: 4 servings
Prep time: 15 minutes
Ingredients:
- 2 (15-ounce) cans chickpeas, rinsed and drained
- 1 English cucumber, halved lengthwise and sliced
- 1/2 small red onion, thinly sliced
- 4 ounces feta cheese, crumbled
- 1/4 cup chopped fresh dill
- 1/4 cup chopped fresh parsley
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1/2 teaspoon dried oregano
- Salt and freshly ground black pepper to taste
Equipment:
- Large mixing bowl
- Cutting board
- Sharp knife
- Measuring spoons and cups
Instructions
Step 1: Prepare the Chickpeas and Vegetables
- In a large mixing bowl, add the rinsed and drained chickpeas.
- Halve the English cucumber lengthwise and slice it into half-moons. Add the sliced cucumber to the bowl with the chickpeas.
- Thinly slice the red onion and add it to the bowl.
Step 2: Add the Feta and Herbs
- Crumble the feta cheese and add it to the salad.
- Chop the fresh dill and add it to the bowl.
- Chop the fresh parsley and add it to the bowl.
Step 3: Make the Lemon Dressing
- In a small bowl, whisk together the extra-virgin olive oil, fresh lemon juice, dried oregano, salt, and freshly ground black pepper.
Step 4: Combine and Serve
- Pour the lemon dressing over the chickpea and vegetable mixture. Gently toss everything together until well combined.
- Taste and adjust seasoning with more salt and pepper if needed.
- Serve immediately or chill in the refrigerator for later. This salad is delicious on its own or as a side with grilled chicken or fish.
Chef’s Tips
✅ Extra crunch: Add ¼ cup toasted pine nuts or sliced radishes.
✅ Meal prep: Stores well for 3 days (drain excess liquid before serving).
✅ Protein boost: Stir in quinoa or grilled shrimp.
✅ Spice: Add a dash of red pepper flakes or sumac.
Serving ideas
- With hummus for a quick pita wrap
- On greens for a hearty salad bowl
- With grilled fish for a light dinner
Key nutrient highlights
✅ High fiber (6g/serving): Supports gut health and keeps you fuller longer.
✅ Plant protein (8g): Great for vegetarians/vegans (omit the feta for a vegan version).
✅ Low in sugar (5g): Naturally found in vegetables and no added sugar.
✅ Rich in iron and potassium: Chickpeas boost energy and electrolyte balance.
Food Matches
- Low in sodium: Rinse canned chickpeas well or use no-salt-added versions.
- Low in calories: Reduce to 1 tablespoon of olive oil (-50 kcal).
- High in protein: Add ½ cup of quinoa (4 grams of protein).
Why do kids love this?
✨ Colorful confetti (call it a “party salad”)
✨ Sweet and creamy dressing (no bitter taste)
✨ Crispy + soft texture (pasta + apple)
✨ No “green stuff” (parsley/dill finely chopped or omitted)
Enjoy your delicious homemade Cucumber Chickpea Salad!
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