Whip up this delicious cucumber tomato chickpea salad in just minutes! Loaded with crisp cucumbers, juicy cherry tomatoes and fresh herbs, it's a healthy and filling option for lunch or outdoor gatherings.
Looking for a fresh and filling salad you can make with just a handful of ingredients and a can of chickpeas? This tomato cucumber chickpea salad is your answer! Filled with delicious fresh tomatoes, crisp cucumbers, hearty chickpeas and a generous amount of herbs, it’s a fresh and flavorful salad that takes just minutes to make.
Whether you’re looking for a healthy lunch option or a sturdy salad to bring to your next picnic or potluck, this chickpea salad delivers. It can be dressed ahead of time without getting soggy like lettuce based salads and pairs nicely with whatever you’ve got on the grill or packed for a picnic. With only a few steps and a handful of ingredients, it’s an effortless addition to any meal.
Ingredient Notes:
(Here are a few notes about the ingredients you’ll need for this recipe. As always find the full list of ingredients and directions in the recipe card at the bottom of the post.)
- Chickpeas – If you’re in the habit of cooking your own chickpeas then by all means use them here but otherwise a can of chickpeas is what you’ll need. Use one with no added sodium and rinse and pat them dry before dressing them for the best flavor.
- Dressing - The dressing is a simple combination of fresh lemon juice and olive oil to which lots of finely chopped fresh herbs are added for maximum flavor.
- Fresh Herbs – I like a combination of parsley, dill, mint and scallions for a Middle Eastern style flavor profile but feel free to mix up your herbs and use your favorites.
- Tomatoes – I like to use bite-sized cherry tomatoes for this salad but you can also use chopped vine tomatoes if you prefer, just make sure to seed them first.
- Cucumbers - Persian cucumbers are my cucumber of choice here since they have few seeds and a thin skin which doesn’t need to be peeled. If you can’t find Persian cucumbers you can also use an English or hothouse cucumber instead.
How to Make a Tomato Cucumber Chickpea Salad:
(Here are the basic steps and some helpful tips on how to make the recipe. Find the full directions in the recipe card at the bottom of the post.)
- Start by rinsing and patting dry your chickpeas with a clean kitchen towel. Drying off your chickpeas will help the dressing cling.
- Next you’ll whisk together the lemon juice, olive oil, salt and scallions in a large bowl. Then you’ll add your chickpeas and let them sit and marinate for a few minutes while you chop the rest of the herbs and vegetables to give them a chance to soak up as much flavor as possible.
- Once everything is chopped and ready add it to the bowl with the chickpeas and gently toss to combine.
And that’s it; you’ve got yourself a healthy, naturally gluten-free, vegetarian main or side that’s great for lunches, picnics and parties!
Variations:
There are lots of different ways you could take this salad. Here are a few additions and substitutions:
- Top with feta if desired for a non-vegan version or use a vegan feta.
- Add chopped kalamata olives.
- Add lightly blanched green beans along with the cucumbers and tomatoes.
- Serve over baby spinach or mixed baby lettuce if desired.
- Switch up the herbs and use cilantro and/or basil instead of the dill or mint.
More Chickpea Recipes:
Cucumber Tomato Chickpea Salad
Loaded with crisp cucumbers, juicy cherry tomatoes and lots of fresh herbs, this tomato cucumber chickpea salad makes a healthy and delicious weekday lunch or side salad for picnics and parties.
Ingredients
- 15 ounce/425g can of chickpeas, rinsed and drained
- 1 ½ Tablespoons/22ml fresh lemon juice
- 3 Tablespoons/45ml extra-virgin olive oil
- ½ teaspoon fine sea salt
- 3-4 scallions, white and green thinly sliced
- 12 ounces/340g baby tomatoes, halved
- 2-3 Persian cucumbers or 1 English cucumber, halved lengthwise and sliced into half moons
- ⅓ cup finely chopped fresh parsley
- ⅓ cup finely chopped fresh dill
- 2 Tablespoons finely chopped fresh mint
- Optional 4 ounces/113g feta cheese (vegan if desired), diced
Instructions
- Using a clean kitchen towel pat dry the rinsed chickpeas.
- In a large bowl whisk together the lemon juice, olive oil, salt and scallions. Add chickpeas to bowl and stir to combine.
- Add the tomatoes, cucumber and herbs and toss gently to combine.
- Add feta if using and serve.
Notes
VARIATIONS
- Add lightly blanched green beans along with the cucumbers and tomatoes.
- Top with feta if desired for a non-vegan version or use a vegan feta (reduce salt in dressing if adding feta).
- Add chopped Kalamata olives. Serve over baby spinach or mixed baby lettuce if desired.
- Use herbs of choice in combination with the scallions and parsley.
STORAGE
Store leftovers in an airtight container in the fridge for 3-4 days.
DIETARY INFO
Gluten-Free, Grain-Free, Vegetarian, Vegan, Egg-Free, Dairy-Free, Nut-Free
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Nutrition Information:
Yield:
6Serving Size:
1Amount Per Serving: Calories: 288Total Fat: 20gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 13mgSodium: 273mgCarbohydrates: 22gFiber: 5gSugar: 6gProtein: 8g
Nutritional information for recipes contained on this website, such as calories, fat, carbs, etc. are only estimates and are not guaranteed to be accurate.
Sylvie Shirazi is the recipe developer and food photographer behind Gourmande in the Kitchen. For the last 10 years she's been making eating more healthfully easy and accessible with gluten-free, grain-free, paleo and vegan recipes that are free from processed ingredients.
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