Chickpea Cucumber Salad is the perfect summer salad. This 15 minute recipe can be made in advance for easy meals, potlucks, and picnics.
Inspired by a vegan Mediterranean diet, this simple and delicious salad combines pantry staples with fresh seasonal produce.
If you enjoy chickpeas (garbanzo beans) and dishes like Mediterranean Cucumber Salad and Tomato Basil Cucumber Salad, this is the recipe for you.
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Why you'll love this recipe
- It's loaded with flavor yet only requires 10 ingredients (plus salt and pepper).
- You can make it in 15 minutes.
- It's easy to customize to suit your tastes and utilize the ingredients you have on hand.
Ingredients
This Chickpea Cucumber Salad combines healthy plant-based Mediterranean diet components:
- Chickpeas (garbanzo beans): High in fiber and protein, these legumes support blood sugar control and help control appetite. Read more in the article 8 Great Reasons to Include Chickpeas in Your Diet.
- Cucumber: Low in calories hydrating, and a good source of phytonutrients according to Cucumbers: Health Benefits & Nutrition Facts.
- Tomatoes: Rich in vitamin C and lycopene, you can learn more in the article Tomato Nutrition Facts.
- Red onions: Dr. Joel Fuhrman includes raw onions in his list of The Healthiest, Anti-Cancer Foods: G-BOMBS.
- Fresh parsley: A rich source of anti-oxidants and provides a vibrant flavor to this salad and other foods. Curly or flat-leaf can be used.
- Black olives: A healthy source of fat in the Mediterranean diet. Here I use canned, but you can use your favorite jarred variety such as Kalamata.
And for the dressing you'll need olive oil, lemon juice, garlic, pure maple syrup, and salt and pepper.
For the complete list of ingredients with measurements plus recipe instructions, please see the recipe card at the bottom of this post.
Amy's tip
To help prevent the cucumber from becoming bitter from the compound cucurbitacin, cut off both ends before slicing.
Instructions
To prepare this salad, combine the ingredients in a large bowl. Mix the dressing ingredients together, pour over the salad, then toss well and enjoy.
Variations
This recipe is easy to customize to suit your tastes or to utilize the ingredients you have on hand.
- Use cherry or grape tomatoes, or any heirloom variety.
- Add other vegetables such as red bell pepper or radishes.
- Swap out the black olives for cubed avocado.
- Add vegan feta cheese.
- Use other fresh herbs such as mint or basil.
- Substitute dried herbs for fresh, like oregano or Italian seasoning.
This Mediterranean chickpea cucumber salad can be eaten as a complete meal for lunch or a light dinner. You can also serve it on a bed of greens such as butterleaf lettuce, kale, or chard.
Or try it with alongside a grain salad such as Quinoa Tabbouleh Salad or Greek Millet Salad, or even Panzanella Bread Salad.
It also works well as a starter or side with Lemon Baked Tofu or Vegan Pasta Bake.
Storing
Leftover salad can be covered and refrigerated for up to 3 days.
FAQ
Cucumbers can be eaten with the skin on. It contains both fiber and antioxidants. However, if you're not a fan of the skin, feel free to peel them.
If the skin on the cucumber feels slimy or has a white film on it, it's past its prime and should not be eaten.
If you would like to cook your own chickpeas from dried instead of using canned, there are several ways you can prepare them. Options include cooking on the stove, using a slow cooker, and using a pressure cooker like an Instant Pot. For complete instructions for all of these methods, How to Cook Dried Chickpeas from Food52 is a wonderful resource.
More chickpea salad recipes
And for even more recipes, join the Vegan Mediterranean Diet Recipes Facebook group for support, inspiration, and fun.
If you love this recipe, please give it 5 stars! ★★★★★
📋 Recipe
Chickpea Cucumber Salad
Ingredients
FOR THE SALAD:
- 1 can chickpeas, (garbanzo beans) 15 ounces (1½ cups) rinsed and drained
- 1 small cucumber, or ½ English cucumber, sliced lengthwise, seeds removed, and sliced into ¼ inch slices
- 2 medium tomatoes, chopped
- 1 small red onion, diced
- ¼ cup chopped fresh parsley
- 1 cup pitted black olives
FOR THE DRESSING:
- ¼ cup olive oil
- 2 Tablespoons fresh lemon juice
- 1 clove garlic, minced
- 1 teaspoon pure maple syrup
- salt and pepper, to taste
Instructions
- Combine the salad ingredients in a large bowl.
- Add the dressing ingredients to a small bottle with a lid. Shake until well combined. (Or whisk together in a small bowl until emulsified.)
- Pour the dressing over the salad and toss well to coat.
- Keep the salad refrigerated until ready to serve.
Notes
Nutrition
Nutritional information is an estimation only.
Want to learn the 5 Secrets to Cooking the Vegan Mediterranean Diet Way? Join the the FREE 5-day mini course and get the secrets delivered to your inbox.
Liliana Wells
I would give this a five star if it were not for the maple syrup. Sweet and savory together are against my culinary philosophy. But, as you said, I can customize my salad.
Ali
Just finished the last of this salad for lunch! Great summer salad and I really like that it keeps for a few days. As the flavor melded, it continued to get better. Great recipe—definitely a keeper.
Amy Katz
Thank you so much, Ali! I'm so happy you enjoyed it!
Helen
I love chickpeas so much so thrilled to see the recipe. Super easy to follow and tasty! I added my backyard kale and Swiss chards too 😌 Cooked some buckwheat groats to compliment the salad.
Thanks so much Amy!
💕 Helen
Amy Katz
I'm so happy you enjoyed it, Helen! It sounds like you have an amazing backyard garden!
Elizabeth
Just made this delightful, crisp salad on a rainy Sunday morning. I'm sure it will be even better after the flavors have time to marinade. I am so glad I found you and really love all the plant based recipes. Especially appreciate the simple list of ingredients. Thank you Amy!
Amy
Thank you, Elizabeth! I'm so happy to have you here!
Janet
I don’t do oil, any suggestions on substitutions?
Amy
Hi Janet, you can leave out the oil and it will still be delicious. 🙂
JoAnn M Lakes
Can you do some oil-free dressing recipes? I love your taste profile.
Amy
Thank you, JoAnn! For this recipe you can omit the oil and it will still taste great. I will definitely share some oil-free dressings.
Martha
LOL I love them that much, too! Bought a can to make this recipe with, but I ate the whole can before I could make the recipe!
Amy
Ha! That's so funny!