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
I’m always craving chickpeas, it’s my favorite legume and I just can’t get enough! I toss them in any salad I eat for added protein. Some 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.
With summer cucumbers and tomatoes in season, I make this salad all the time. It’s a great side dish to bring to a BBQ, picnic or backyard gathering, simply double (as pictured here) or triple the recipe.
The best part about this salad is it takes just a few minutes to make, and because it uses canned chickpeas, there’s no cooking.
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?
If you’re following a Weight Watchers diet, you probably already know chickpeas are 0 points. 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.
Variations
- You can modify this recipe with grape or cherry tomatoes, or use a combination.
- Adding bell peppers, Kalamata olives and feta cheese will give this salad a Greek inspired twist.
- 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.
Chickpea Salad
Ingredients
- 2 1/4 cups diced cucumbers, partially peeled
- 1 cup diced, seeded tomato
- 1/4 cup diced red onion
- 2 tablespoons fresh lemon juice
- 1/2 tablespoon minced fresh parsley
- 1 tablespoon extra virgin olive oil
- 1/2 teaspoon kosher salt and 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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Notes
Nutrition
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Photo credit: Jesse Larson
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.
Love the simplicity of this recipe
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.
They sell low sodium chickpeas.
I love making this salad in the summer, quick and easy, stays cold for a while longer than most.
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!
Can I use dry dill (not fresh) instead of parsley?
Great easy recipe. I made this tonight to serve alongside Za’atar lamb chops. Perfect!
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!
I love this salad. It has become my very favorite. I eat it as a meal Easy to make.
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.
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.
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.
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.
perhaps theres something wrong in myfitnesspal?
I made this in only a few minutes and its delish!
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!
I don’t think this is only one weight watchers point for blue . I put it in my calculator and it’s 5 points !
You have to use recipe builder, the calculator adds points for 0 point foods.
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.
This has become one of my favorite salads.
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!
Can I use dried parsley or if not, can I skip it altogether?
This looks delicious! How long will this last in the fridge?
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
This recipe is awesome! It is very filling with the chick peas! This is one of my favorite salads now!
Fresh, filling and so simple to make ! I give this five stars!
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!
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👍🏻
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 🙂
Love this! Perfect to bring to work for lunch. Any suggestions to make this ahead to avoid it getting too watery?
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.
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.
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.
This salad is absolutely delicious and filling
This is such a great lunch or side! Never a disappointed guest or family member.