Chickpea Cucumber Salad is the perfect summer salad. This 15 minute recipe can be made in advance for easy meals, potlucks, and picnics.
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.
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.
To help prevent the cucumber from becoming bitter from the compound cucurbitacin, cut off both ends before slicing.
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.
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.
Leftover salad can be covered and refrigerated for up to 3 days.
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! ★★★★★
Chickpea Cucumber Salad
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
- 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.
Nutritional information is an estimation only.