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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!

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.

Cucumbers and Tomatoes for an easy chickpea salad.Chickpeas tossed with tomatoes, cucumbers and red onion.

Chickpea Salad

4.92 from 71 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
Prep: 10 mins
Cook: 0 mins
Total: 10 mins
Yield: 4
Serving Size: 1 generous cup

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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Video

Notes

Double or triple recipe to feed a larger crowd. See variations in notes above.

Nutrition

Serving: 1 generous cup, 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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118 comments on “Chickpea Salad with Cucumbers and Tomatoes”

  1. 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 

  2. 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!   

  3. 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! 

  4. 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.

  5. 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.

  6. 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!

  7. 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!

  8. 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.