This light and refreshing Chickpea Salad with Cucumbers and Tomatoes is a versatile side dish that will add a burst of color, texture and nutrition to your menu.
This Chickpea Salad is an excellent choice to serve with just about anything you’d cook on your grill. It only takes about 15 minutes to put together and it can be made well in advance. The perfect summer side dish.
What are Chickpeas?
A lot of us grew up calling them garbanzo beans, and yes, they are one and the same. These legumes have a nutty, buttery flavor and are delicious in soups, stews, and salads. They can also be ground into a paste and used in veggie burger recipes or blended with tahini , olive oil and a variety of other ingredients to make hummus. Roasted and salted they turn into a crunchy snack food.
Are Chickpeas Good for You?
Chickpeas are an excellent low calorie source of plant based protein, complex carbohydrates, and vitamins and minerals, especially potassium. They contain a resistant starch which is absorbed slowly to prevent sudden surges in blood sugar and insulin levels.
Because they are packed with protein and fiber they provide a sense of fullness, and since they are digested slowly, that feeling will last awhile. This is a great thing if you are trying to reduce calorie intake.
Although all canned beans can contain quite a bit of sodium, rinsing them well with cool water before adding them to recipes is said to reduce the sodium amount by as much as 40%. You can also opt to purchase the low sodium variety available at most grocery stores.
Ingredients
- canned chickpeas (garbanzo beans)
- chopped English cucumber
- halved grape or cherry tomatoes
- diced yellow bell pepper
- diced red onion
- chopped parsley (I prefer curly parsley for this recipe)
- dressing (see below)
See the recipe card at the end of this post for the precise amounts.
Instructions
Combine the chickpeas with the chopped veggies and parsley in a large mixing bowl.
Chickpea Salad Dressing
The dressing for this salad is simple, bright and fresh. It doesn’t overpower the ingredients but instead, enhances them.
- extra-virgin olive oil
- red wine vinegar
- Dijon mustard
- fresh lemon juice
- minced garlic
- fine ground sea salt
- freshly ground black pepper
Combine the salad dressing ingredients and pour the over the Chickpea Salad.
The salad can be served immediately or cover and refrigerate it for an hour or two before serving to even further enhance the flavors.
Storage Tips
Store leftovers in an airtight container in the refrigerator and use within 3 to 4 days for the best quality.
Unlike most green salads that have been tossed with salad dressing, chickpeas, cucumbers, and tomatoes are substantial ingredients that hold up well when refrigerated. I love to munch on the leftovers for lunch the next day.
Chickpea Salad with Cucumbers and Tomatoes
Ingredients
For the Dressing:
- 3 tablespoons extra-virgin olive oil
- 1 tablespoon red wine vinegar
- 1/2 teaspoon Dijon mustard
- 1/2 lemon juiced
- 1/2 teaspoon minced garlic
- 1/4 teaspoon salt
- freshly ground black pepper, to taste
For the Salad:
- 15 ounce can chickpeas (garbanzo beans) , rinsed and drained well
- 1 English cucumber, approximately 2 cups chopped (don't peel)
- 10 ounce carton red grape or cherry tomatoes, halved
- 1/2 cup diced yellow bell pepper
- 1/3 cup diced red onion
- 1/4 cup chopped parsley, (I prefer curly parsley for this recipe)
Instructions
- Combine the dressing ingredients in a small bowl and set aside.
- Combine all the salad ingredients in a large mixing bowl and toss with the dressing. Serve immediately or cover and allow to marinate for an hour or two before serving.
Notes
Nutrition
Nutrition information is automatically calculated using generic ingredients, and is an estimate not a guarantee. For more accurate results, please refer to the labels on your ingredients at home. All information provided regarding nutrition on this website is intended to be used for informational purposes only. Content related to nutrition is not medical advice nor is it intended to replace medical advice. The website is not intended to diagnose, prescribe, or treat any disease, condition, illness, or injury. Before beginning any diet program, modifying your diet, or making changes to the diet of a child in your care, including following the nutrition information available on the website, you should seek advice from a licensed professional.
