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    Home » Recipes » Course » Salads » Chickpea Salad with Cucumbers and Tomatoes

    Chickpea Salad with Cucumbers and Tomatoes

    June 14, 2020 by Valerie Brunmeier

    Jump to Recipe Print Recipe

    This post may contain affiliate links. Please read my disclosure policy.

    A spoon scoops Chickpea Salad from a white bowl with text overlay.

    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.

    A close up of the salad with chickpeas, cucumbers, and tomatoes in a white serving bowl.

    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.

    A wooden spoon scoops up some of the Chickpea Salad.

    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

    All the ingredients required to make Chickpea Salad.
    • 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

    All the ingredients for Chickpea Salad are combined in a glass bowl.

    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.

    All the ingredients required to make Chickpea Salad Dressing.
    • extra-virgin olive oil
    • red wine vinegar
    • Dijon mustard
    • fresh lemon juice
    • minced garlic
    • fine ground sea salt
    • freshly ground black pepper
    Two images showing the dressing being made and then poured over the salad.

    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.

    A white bowl of Chickpea Salad with a wooden spoon and ingredients scattered around it.

    Storage Tips

    Store leftovers in an airtight container in the refrigerator and use within 3 to 4 days for the best quality.

    Two small white plates with a serving of Chickpea Salad and lemon slices.

    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.

    A close up of the salad with chickpeas, cucumbers, and tomatoes in a white serving bowl.

    Chickpea Salad with Cucumbers and Tomatoes

    Valerie Brunmeier
    This light and refreshing Chickpea Salad with Cucumbers and Tomatoes is loaded with color and texture. This versatile side dish will add a burst of freshness and nutrition to your menu.
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 0 mins
    Total Time 15 mins
    Course Salad, Side Dish
    Cuisine American
    Servings 6
    Calories 152 kcal

    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

    Promptly refrigerate leftovers in an airtight container and use within 3 to 4 days for the best quality.

    Nutrition

    Serving: 1heaping cupCalories: 152kcalCarbohydrates: 16gProtein: 5gFat: 9gSaturated Fat: 1gSodium: 305mgPotassium: 353mgFiber: 5gSugar: 3gVitamin A: 692IUVitamin C: 39mgCalcium: 45mgIron: 1mg
    Keyword chickpea salad
    Tried this recipe?Let us know how it was!

    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.

    Nutrition Information Disclaimer
    A spoon scoops Chickpea Salad from a white bowl with text overlay.

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    Filed Under: Dairy-Free, Light, Salads, Vegetarian Tagged With: Beans

    About Valerie Brunmeier

    Valerie, a long time food blogger and cookbook author, launched Wholesome Made Easy in June of 2020. Her true passion is sharing her experience as a working mom of four to help other busy home cooks create wholesome, delicious meals that take a lighter approach. Her recipes have been featured on Better Homes & Gardens, Good Housekeeping, Redbook, Country Living, Cosmopolitan, Buzzfeed, MSN, Shape Magazine and more.

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