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Chickpea Salad with Cucumbers and Tomatoes

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This healthy, summer Chickpea Salad with cucumbers and tomatoes is great for lunch or as a side dish with anything you’re grilling!

Chickpea Salad with tomatoes and cucumbers

Chickpea Salad

I’m always craving chickpeas, it’s my favorite legume and I just can’t get enough which is why I love this fresh and easy salad! They are perfect pantry staples that add protein and fiber to any salad. The best part about this salad, it takes just a few minutes to make since we’re using canned chickpeas, there’s no cooking involved. Some other chickpea salad recipes on rotation in my house, this Greek Chickpea Salad which is great for meal prep, this easy Chickpea Egg Salad and this Chickpea Tuna Salad.

Chickpea Salad with tomatoes and cucumbers

With summer cucumbers and tomatoes in season, I make this vegan salad all the time. It’s a great meatless main salad or side dish to bring to a BBQ, picnic or backyard gathering, simply double or triple the recipe. You can even serve this over lettuce. It’s vegetarian, low-fat and naturally gluten-free.

Ingredients in Chickpea Salad

  • Garbanzo Beans: canned chickpeas, rinsed and drained
  • Vegetables: diced English cucumbers, tomato and red onion
  • Dressing: fresh lemon juice, parsley, extra virgin olive oil, kosher salt and black pepper

How To Make Chickpea Salad

In a large bowl combine the chickpeas with the tomatoes, red onion, cucumber, lemon juice, parsley, salt and pepper. You can refrigerate up to 4 days in an airtight container.

Variations

  • Tomatoes: You can modify this recipe with grape tomatoes or cherry tomatoes, or use a combination.
  • Greek Inspo: Adding bell peppers, Kalamata olives and feta cheese will give this salad a Greek inspired twist.
  • Healthy Fats: Add diced avocado for some healthy fats and creaminess. If making this for a party, add it just before serving.
  • Don’t like chickpeas? Swap them out for white canned beans.
  • Swap out lemon for any acid like fresh lime juice or red wine vinegar.
  • You can add more flavor or make it your own with fresh garlic, fresh herbs, chopped celery, red bell pepper, Dijon mustard, mint, fresh dill, etc

Can I eat chickpeas from the can?

Canned chickpeas are already cooked and ready to serve. This makes them so convenient to keep on hand when you need to add a quick protein to salads.

Are chickpeas good for weight loss?

Chickpeas are great for weight loss when combined with a healthy diet and exercise. They are a rich source of vitamins, minerals and fiber, and are high in protein and make an excellent replacement for meat in vegetarian and vegan diets. I try to get at least 25 grams of fiber a day, so this salad is a great recipe to meal and keep in the fridge for the week.

Chickpea Salad with tomatoes and cucumbers

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Chickpea Salad Recipe

4.95 from 92 votes
1
Cals:182
Protein:6
Carbs:29
Fat:5
This healthy, summer Chickpea Salad with cucumbers and tomatoes is great for lunch or as a side dish with anything you're grilling!
Course: Lunch, Salad, Side Dish
Cuisine: American
Chickpea Salad with tomatoes and cucumbers
Prep: 10 minutes
Cook: 0 minutes
Total: 10 minutes
Yield: 4
Serving Size: 1 generous cup as a side dish

Ingredients

  • 2 1/4 cups diced cucumbers, partially peeled
  • 1 cup tomato, seeded and diced
  • 1/4 cup red onion, diced
  • 2 tablespoons fresh lemon juice
  • 1/2 tablespoon fresh parsley, minced
  • 1 tablespoon extra virgin olive oil
  • 1/2 teaspoon kosher salt and black pepper, to taste
  • 15 ounce can chickpeas, rinsed and drained

Instructions

  • Combine all the ingredients together and toss well.

Last Step:

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Video

Notes

The portions are calculated as a side, if you want to make this a main dish for lunch, double the portion.
To feed a crowd for a party, double or triple the recipe.
See variations in notes above.

Nutrition

Serving: 1 generous cup as a side dish, Calories: 182 kcal, Carbohydrates: 29 g, Protein: 6 g, Fat: 5 g, Saturated Fat: 0.5 g, Cholesterol: 29 mg, Sodium: 464 mg, Fiber: 6 g, Sugar: 2 g

Categories:

Photo credit: Jesse Larson

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142 comments on “Chickpea Salad with Cucumbers and Tomatoes”

  1. Delicious, healthy, and easy to make. I brought it to a luncheon and it was very much appreciated!

  2. Used Cilantro in this one as it’s what I had on hand. Added avocado and tajin instead of salt. Simple to make amd delicious.

  3. Avatar photo
    Joanne Robinson

    This is a favorite salad/side for us. It is so easy to make and stays fresh for a second day. In the winter when fresh tomatoes aren’t at their peak, I use cherry tomatoes halved.

  4. I tried this recipe a month ago and have been back to make it a few times since. This salad is simple and delicious. I didn’t change a thing, except that I doubled it!

  5. I made this for my husband and he LOVES it. He gets bored of the same thing and this is SOO easy to mix up and make different variations of. This has become an everyday lunch staple. 

    Things I changed:
    -I made it with cilantro instead of parsley
    -added yellow bell pepper
    -used different colored cherry tomatoes
    – only used one cucumber (for some reason the grocery store was low on regular and didn’t have any English cucumbers that day)
    -removed the skins of the chickpeas
    -used lemon juice instead of fresh lemons 🍋 

    I am going to try this with cannelloni beans next!  

    AMAZING RECIPE!! Thank you 

  6. Is there a trick to getting the skins off the chickpeas quickly? Even rolling them between layers of paper towels, I wind up spending a lot of time picking off the skins. I love chickpeas, but the prep never seems quick. Would love advice!   

  7. I am not a review person, but I feel compelled because this recipe is so good! It’s light, refreshing, easy, ingredients on hand, easily adaptable to personal preferences. This knocks it out of the park every.single. Time. 

    It’s not complicated and I love throwing it together for lunch, potlucks, sides, gatherings! 

    Today I plopped it over toasted naan and omg, delish. 

    You are my go to recipe search and I have so many (if not all) of your cookbooks.  Thank you for all you do! 

  8. This is wonderful. I did add some kalamata olives and a smattering of chunks of good feta. Also I used fresh cilantro instead of parsley b/c that’s what I had on hand. This salad might be my new obsession.

  9. Avatar photo
    Lorraine A Boult

    peas. This salad looks wonderful! But, remember, chickpeas are high in sodium. Those with cardiac, blood pressure and kidney problems should only eat approximately 1500 to 2000 mg of sodium per day.

    1. I love this recipe. I cook my own chickpeas in the Instapot. They are so much tastier than canned and I can control the sodium. I cook 2 cups of dry ones at a time. I make hummus out of some, this salad recipe, and any leftover ones I just add to a lettuce salad for another meal. Love me some chickpeas!

  10. We made this on a day we weren’t eating meat.  This was phenomenal!  I added all the suggestions, diced avocado, diced orange peppers, Campari tomatoes, and goat cheese (as I didn’t have feta).   Due to larger volume I increased the parsley, onion, olive oil, salt and pepper plus lemon juice.  I kept seasoning to taste.  It was wonderful!  My husband also appreciated the comment above that mentioned tuna fish and he will try that next time!

  11. I added some Mezzetta “tame” jalapenos, diced, and toss this with chopped romaine, makes a perfect summer salad meal 🙂
    Thanks for a great recipe with no mayo!

  12. Great recipe for taking to picnics or potluck dinners! I have a question about the nutrition information: Is that with feta added? I ask because I noticed you have some cholesterol listed, but there can’t be cholesterol in it without animal products. Since I didn’t add feta, I’m just wondering about the WW points.

  13. My advice is to always seed the tomatoes and the cucumbers before adding to the rest of the ingredients. The seeds do nothing but add liquid and water down the dressing. If you do this you’ll get a crunchier taste to the salad.

  14. Avatar photo
    Nancy Keramaris

    Very good! Use quality chickpeas though! Made this twice. First time with Busches Chickpeas. The second time with an off brand and it was not very good.

  15. Hello. I added this in My Fitness Pal and 4 servings adds up to a different macros count. Did I do something wrong? I had to put 10 servings to equate to your breakdown. 

  16. Avatar photo
    Christine Alyassir

    I use cilantro instead of parsley,.adds more flavor. I also use the English cucumbers ( hothouse cucumbers) much less water and no seeds! Stays crisp! 

  17. I don’t think this is only one weight watchers point for blue . I put it in my calculator and it’s 5 points !

  18. Another WW friendly dish that I can enjoy with my vegetarian daughter (who is not on WW). So light and refreshing! And the best part are the simple ingredients. 

  19. Looking for an easy garbanzo recipe for our Meals on Wheels people, as we were blessed with many #10 cans of them.  Plus lots of cucumbers. This recipe looks like a winner for all the comments, pictures and ingredients.  Thanks!

  20. I love to add quinoa cooked in stock to his to make it super filling and my family loves it and eat it warm or cold

  21. So wonderful! I made it them put on top of a bed lettuce and added Kalamata olives! So yummy and not $14.00 at a restaurant! 

  22. I made this recipe for the first time fo my daughter’s birthday, we loved it, it looked just like the picture, I will make it again👍🏻

  23. Having an abundance of produce from my garden, I am always looking for new recipes to use my bounty. This salad was absolutely delish! I followed the recipe exactly-didn’t change a thing. The flavors were delicate, light and refreshing. The longer it marinates, the more flavorful it becomes. Definitely a keeper, repeater and one to share! YUM 🙂

  24. Love this! Perfect to bring to work for lunch. Any suggestions to make this ahead to avoid it getting too watery?

    1. Avatar photo
      Jo Ann R Rabinowitz

      I chop my cucumbers, put them in a container lined with paper towels, and leave them for as long as possible (I usually do this the day before.) The towels are soaked through the next day. Lots of water in cucumbers.

      1. Avatar photo
        Rose E Sinclair

        Cucumbers have great nutrition and that includes the ” water “, so try to include it. In just a single cup of cucumber slices, you’ll get 14% to 19% of the vitamin K you need for the day. You’ll also get vitamins B and C along with minerals like copper, phosphorus, potassium, and magnesium.

    2. Hey, it’s the salt that draws out the water in cucumber and tomatoes. Just skip the salt for the time and add it when you’re eating it. That’s what I do for any salads like this.

  25. Avatar photo
    Hannah Atkinson

    I looove this salad. Healthy, fresh and low in calories. I didn’t change a thing but the next day I did put it on lettuce with tuna and some cucumber ranch dressing and it was sooo good!

  26. Avatar photo
    Isabel Torres

    First time I’ve made this salad and first time my husband eats chickpeas! It is now one of our favorite salads, so fresh and satisfying

  27. One of my favorite salads of all time. So fresh and healthy! I add feta and/or avocado when I have them on hand! Also a splash of olive oil to up the healthy fats. 5 stars!!

  28. I love this salad….I also put just a pinch of dried mint leaves in it. This salad is a favorite. Even my husband likes it. Lol

  29. Avatar photo
    Diane Rodrigues

    I love this salad….I also put just a pinch of dried mint leaves in it. This salad is a favorite. Even my husband likes it. Lol

  30. I made this recently, and it was terrific. Easy to put together, and tastes delicious! Will add in to our regular rotation.

  31. I make this quite often. I add a good amount of Cumin, shredded carrots, jalapeno diced and sometimes sliced black olives. It’s so good by itself or with a chicken breast.

  32. This is the most wonderful, and simple recipe.  I make it so often! Although I’ve made it as specified (and recommended), I usually use cilantro instead of parsley (because that what’s in my refrigerator most often) and I also like to sprinkle some feta cheese over it as a garnish.  Try this…you’ll feel healthy.  

  33. Avatar photo
    Holly Malinowsky

    My husband really liked this with baked salmon. I wasn’t a huge fan, it seemed to be missing something…I think the olives and feta that others have mentioned would be a great addition!

  34. Avatar photo
    Angela Cleaver

    Wow! This is so delicious! Fresh and light. Perfect summer salad. I added reduced fat feta and grilled chicken and meal prepped it for lunches this week. So good!’ 

  35. Super easy, fast, delicious and filling!! Will make this a meal prep standby. I added feta and Kalamata olives. Skipped parsley and lemon because I didn’t have any on hand…still delicious!!

  36. This is a delicious summer salad for either lunch or as a side for dinner.  Next time, I will add some a Feta cheese.  And it’s only 1 WW pt!! 

  37. My husband LOVES garbanzo beans. Definatley a hit in our house! And so easy! We always have cilantro so that’s what I use.

  38. 5 star recipe! Perfect for summer. Fast and easy and tasty. Made tonight for pre-prepped lunch. I didn’t have parsley so used cilantro instead. Give this one a try!

  39. I wasn’t expecting this to be as tasty as it was. I put it on top of mixed greens for lunch. Perfect!

  40. I switched this out a bit and used Cilantro instead of Parsley (I LOVE Cilantro). Gave it a bit of extra flavor.
    Love the ease and quickness of this recipe. The taste is light and refreshing.

  41. Avatar photo
    Woodbridge Mom

    I made this salad when Gina first posted it and I I’ve made it almost every night since. My family is WILD about it!  You hit a home run with this one. 

  42. I’ve just discovered your site, and these recipes look amazing. I’ve just started WW – I’ve noticed the recipes show either Freestyle Points OR Points +. Which point system should I use on the WW app to keep up with my daily points? Thanks!

    1. Welcome David! It depends on which program you are following. The Points + program is an older WW program.

  43. Avatar photo
    Christina Field

    This is such a refreshing change to the normal cucumber salad. This is very light and filling and so very tasty. Quick and easy to make.  Love this!

  44. I made this as written and added an orange pepper for additional color (and because I had to use it). I was also skeptical that one cup would be enough for lunch, but it was very filling and delicious. Can’t wait until tomorrow, when I am sure it will be even better.

  45. Thank you for a great base recipe! I followed this recipe with a few modifications for my own preferences and needs. Cilantro instead of parsley. Green onion instead of purple onion. 1 tsp of oil instead of 1 Tbs to make it 0 smartpoints per serving. And I added one finely diced serrano. Delicious!! 😋

  46. I loved this recipe. Left out the feta on accident and just mixes up. Used the leftovers the next day, added the feta and put on top of some spring greens with grilled chicken. Boyfriend raves about how much he liked it

  47. As with the post from Karen I haven’t been able to pi n recipies either. It’s how I organize my recipies. Any tips….thanks!
    Really enjoy your recipes!

    1. Avatar photo
      Lisa Langford

      Mary,
      Hover your cursor over the picture of the recipe and the red Pinterest icon will appear in the upper right-hand corner that will allow you to pin Gina’s recipes.

  48. Just wondering, lately I haven’t been able to pin your recipes. There used to be a spot at the top of the page to pin it and I don’t see it. Am I missing something? I love all your great recipes. 

    1. hmm, it could possibly be your browser/Pinterest settings? It seems to still be there for me. Good luck!

    2. Avatar photo
      Lisa Langford

      Karen,

      Just hover your cursor over the picture and the red Pinterest icon will appear in the upper right-hand corner. That is how you pin Gina’s recipes now.

  49. I make this salad for often!  I use a lovely Mediterranean spice blend that includes dried kalamata olives and add chopped artichoke hearts.  Serve with a pita.  Yum!

  50. Avatar photo
    Amanda Rosenbaum

    I made this loved it ! I love recipes with out pasta rice I am a bariatric  patient . Most recipes you have I can eat and I love it has the nutritional information 

  51. YUM! Lunch today! I love these easy, tasty recipes. I appreciate your work to bring us these delectable recipes all the time.

  52. I’m confused. The Freestyle points for this salad is 1 per serving, but on the menu plan for this week it’s listed as 6? What else was added to increase the points?

  53. Avatar photo
    Heather Alvarado

    I made this salad and loved it! I changed it up a bit by adding an avocado and using some homemade Italian dressing, and fresh basil instead of parsley. Has wonder flavor and tang w a hint of the Italian dressing and basil. Also nice texture of the variety of fresh vegetables w a delightful eye appeal of colors!

    1. I like it better after it sits in the fridge! So, I would say yes! I put a creek dressing on the salad and add feta just before serving as a bit of a change.