Mediterranean Chickpea Cucumber Salad With Tomato Recipe

I absolutely love this recipe because it’s a fresh and vibrant combination that bursts with flavors, and the chickpeas and veggies keep me feeling satisfied without weighing me down. Plus, it’s super easy to throw together, making it the perfect go-to dish for a healthy meal prep or a quick weeknight dinner.

This Mediterranean Chickpea Cucumber Salad is a flavor and nutrition powerhouse. With vibrant cherry tomatoes and refreshing cucumber, along with protein-packed chickpeas, it is a substantial and refreshing salad.

The best part is the fresh mint and parsley, which provide an aromatic counterpoint to the other ingredients. Toss everything with a lemony olive oil dressing, and you have a wonderful, light meal.

Ingredients

Chickpeas: They are a good source of protein and fiber, which makes them a hearty food.

Cucumber: Low-calorie, hydrating, refreshing, and full of health benefits.

Tomatoes: Sweet and juicy, they are excellent sources of antioxidants.

Healthy fats heighten flavor and texture.

Olive oil is nothing but fat—good fat—so it follows that olive oil enhances the flavor and texture of food.

Lemon Juice: Provides a zesty, bright, and tangy flavor.

Red Onion: Gives a pronounced, brisk bite.

Herbs: Parsley and mint provide fresh, fragrant, aromatic notes.

Ingredient Quantities

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/2 red onion, finely chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh mint, chopped
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• Salt and pepper to taste
• 1/4 teaspoon ground cumin
• 1/4 cup crumbled feta cheese (optional)

Instructions

1. In a large mixing bowl, combine the chickpeas, which have been drained and rinsed, the diced cucumber, the halved cherry tomatoes, and the finely chopped red onion.

2. Chopped fresh parsley and mint should be added to the bowl, ensuring they are evenly distributed throughout the salad.

3. In a small bowl, separate from the others, whisk together the olive oil, lemon juice, and garlic to make the dressing.

4. Salt, pepper, and ground cumin give the dressing its flavor. They should be adjusted to your taste and preference.

5. In the large bowl, combine the chickpeas and vegetables. Pour the dressing over the chickpea and vegetable mixture in the large bowl.

6. Toss the salad gently to make sure that all the ingredients are well coated with the dressing.

7. Sample the salad and correct its seasoning if needed, adding additional salt, pepper, or lemon juice if you like.

8. If you would rather, gently incorporate the crumbled feta cheese for another layer of flavor.

9. Allow the salad to sit for about 10-15 minutes so that the flavors can meld together.

10. Either serve the salad chilled or at room temperature. Enjoy it as a main light course or a side dish. It is refreshing and cool.

Equipment Needed

1. Large mixing bowl
2. Small bowl
3. Whisk
4. Measuring cups
5. Measuring spoons
6. Cutting board
7. Chef’s knife
8. Can opener
9. Colander or strainer
10. Mixing spoon or spatula

FAQ

• What can I use as a substitute for feta cheese?If you’re seeking a dairy-free option, you can leave out the feta cheese completely or substitute a plant-based feta. For a flavor that packs a similar punch, consider capers or olives.
• Can I make this salad ahead of time?Yes, it is possible to prepare this salad several hours ahead of time. For optimal results, combine the salad ingredients and refrigerate them; the feta cheese should be added just prior to service.
• How long will this salad last in the fridge?This salad will remain fresh for as long as 3 days in the refrigerator, as long as it is kept in an airtight container.
• Is there a substitution for fresh herbs?Although fresh herbs offer the utmost in flavor, you can use dried herbs if fresh ones aren’t available. In that case, use one-third of the amount of dried herbs compared to fresh herbs.
• Can I use different beans instead of chickpeas?Certainly, different types of beans can be used in place of the standard beans in this recipe. Cannellini beans or black beans, for instance, would give you a very different tasting dish, as well as a different texture.
• How can I make this salad more filling?If you want the salad to be more filling, consider adding cooked quinoa, farro, or couscous.
• Is this salad gluten-free?The components enumerated are naturally free of gluten, which renders this salad appropriate for a diet that does not allow for gluten.

Substitutions and Variations

Chickpeas: Swap in white beans or cannellini beans for similar they-hold-it-together texture.
Cucumber: Substitute zucchini for a slightly different but refreshing crunch.
Diced Roma tomatoes or grape tomatoes may be used in place of cherry tomatoes if necessary.
Shallots or green onions can be used in place of red onions for a more delicate flavor.
Feta cheese: Substitute with goat cheese or skip it for a dairy-free option.

Pro Tips

1. Roast the Chickpeas For added texture and flavor, consider roasting the chickpeas before adding them to the salad. Toss them with a bit of olive oil, salt, and pepper, and bake at 400°F (200°C) for about 20-30 minutes until crispy.

2. Marinate the Onions To mellow the sharpness of the red onion, soak the chopped pieces in ice-cold water with a splash of vinegar or lemon juice for about 10 minutes before adding them to the salad.

3. Customize the Herbs If you’re looking to experiment with flavors, try adding other fresh herbs like dill or basil in addition to the parsley and mint, for a unique twist.

4. Enhanced Dressing Add a teaspoon of honey or a dash of vinegar (such as red wine or apple cider vinegar) to the dressing for a touch of sweetness and extra depth of flavor.

5. Add Crunch with Nuts Garnish the salad with a handful of toasted nuts or seeds, such as almonds, sunflower seeds, or pine nuts, for additional crunch and nuttiness.