This cucumber chickpea salad is light, crunchy, and perfect for meal prep. A quick Mediterranean-inspired dish for clean eating.
Looking for a quick, healthy salad that’s perfect for lunch, meal prep, or even a picnic? This Cucumber Chickpea Salad is refreshing, satisfying, and packed with plant-based protein. Best of all — it comes together in just 10 minutes and uses everyday ingredients you probably already have at home!
Whether you’re following a Mediterranean diet, eating for gut health, or just want a tasty, nourishing dish, this one hits the spot.
Ingredients You’ll Need
Here’s everything you need to whip up this delicious cucumber and chickpea salad. Click the links to grab your ingredients on Amazon if you’re restocking your pantry!
- 1 can (15 oz) chickpeas (garbanzo beans) – drained and rinsed
- 1 large English cucumber – diced
- 1/4 red onion – thinly sliced
- 1/2 cup cherry tomatoes – halved
- 1/4 cup fresh parsley – chopped
- 2 tbsp extra virgin olive oil
- Juice of 1 lemon
- 1 tsp red wine vinegar (optional for extra zing)
- Salt & black pepper to taste
- Optional: Feta cheese crumbles for a creamy Mediterranean finish
Tools You Might Need
Make prep a breeze with these handy kitchen tools:
- Large mixing bowl
- Salad chopper or knife set
- Citrus squeezer – for juicing lemons with no mess
- Salad tongs
- Meal prep containers – perfect for packing leftovers
How to Make Cucumber Chickpea Salad
- Prep the veggies – Dice the cucumber, slice the onion, halve the tomatoes, and chop the parsley.
- Mix it up – In a large bowl, add chickpeas, cucumber, onion, tomatoes, and parsley.
- Make the dressing – In a small bowl or jar, whisk together olive oil, lemon juice, vinegar (if using), salt, and pepper.
- Toss & serve – Pour the dressing over the salad and toss gently.
- Optional – Add crumbled feta on top for extra flavor.
Pro Tips
- Make it a meal: Add some cooked quinoa or grilled chicken to turn this into a full meal.
- Let it chill: Let the salad sit for 10–15 minutes before serving to let the flavors blend beautifully.
- Storage: Keeps well in the fridge for up to 3 days – great for meal prep!
Why We Love This cucumber chickpea salad
- No cooking required
- Budget-friendly ingredients
- Great for weight loss & gut health
- Gluten-free, vegetarian, and can be made vegan
Related post: Discover the Secret to Longevity with Ikaria Lentil Salad Recipe
Final Thoughts
The Cucumber Chickpea Salad is the perfect go-to for a light lunch, a wholesome side dish, or a quick and healthy weeknight dinner. With fresh veggies, fiber-rich chickpeas, and zesty lemon dressing, it’s a delicious way to nourish your body — and it looks beautiful on the plate too!
Frequently Asked Questions (FAQs)
Is cucumber chickpea salad good for weight loss?
Yes! This salad is low in calories, high in fiber and plant-based protein, which can help keep you full longer and support healthy weight loss goals.
Can I make chickpea and cucumber salad ahead of time?
Absolutely. This salad is great for meal prep! Store it in an airtight container in the fridge for up to 3 days. Just hold off on adding feta or other soft toppings until serving.
Are canned chickpeas healthy?
Yes. Canned chickpeas are a convenient and nutritious source of plant-based protein and fiber. Just make sure to rinse them well to reduce excess sodium.
Can I make this chickpea cucumber salad oil-free?
You can! Just skip the olive oil and use more lemon juice or a splash of balsamic vinegar for tang. You could also blend a few chickpeas with lemon juice and herbs to make a creamy, oil-free dressing.
What can I serve with cucumber chickpea salad?
It pairs well with grilled tofu, pita bread, quinoa, or falafel. You can also use it as a wrap filling or serve it alongside grilled veggies or proteins.
Is this chickpea feta cucumber salad gluten-free?
Yes, it’s naturally gluten-free. Just be sure any store-bought toppings or seasonings (like feta or spice mixes) are labeled gluten-free if you’re sensitive.
