Sunshine Chickpea Salad with Cucumber Tomato
Sunshine Chickpea Salad With Cucumber Tomato
Ingredients:
Instructions:
Nutrition Facts
| Calories | 250-300 |
|---|---|
| Fat | 12-15g |
| Fiber | 8-10g |
Recipe Introduction
Ever found yourself staring blankly into the fridge, craving something fresh? Honestly, I’ve been there. That's why I'm so excited to share my Healthy Chickpea Salad with Cucumbers .
It’s a total game changer. The flavor profile is bright, zesty, and packed with that good for-you feeling.
Sunshine in a Bowl: The Story Behind This Easy Chickpea Salad Recipe
This vibrant chickpea salad is inspired by Mediterranean flavors. It's like a little trip to Greece without the airfare. Think fresh cucumber tomato salad meets creamy chickpeas.
It's super simple to whip up, only taking about 20 minutes, and serves four.
Why You'll Love This Healthy Chickpea Salad with Cucumbers
One of the best things? It's packed with plant based protein and fiber, thanks to the chickpeas. This makes it great for a healthy lunch idea that keeps you feeling full and energized.
It's also perfect for picnics, BBQs, or even a light summer dinner. What makes this recipe special is the combo of simple, fresh ingredients that create a burst of flavor in every bite.
Seriously, each ingredient works hard to play its part.
Now, let's get to the good stuff: the ingredients! You'll need some chickpeas, of course, and those crisp cucumbers. Also, juicy tomatoes are a must. From there, it is all down hill.
Ingredients & Equipment: Let's Get This Salad Started!
Alright, buckle up, buttercups! Before we dive headfirst into making this amazing Healthy Chickpea Salad with Cucumbers , let's make sure we've got all our bits and bobs ready.
Trust me, there's nothing worse than starting a recipe and realizing you're missing a key ingredient. Been there, done that, bought the t-shirt!
Main Ingredients
This recipe makes 4 servings of sunshine!
- Chickpeas: 2 (15-ounce / 425g) cans, drained and rinsed. Aim for firm chickpeas. If they're mushy, they won't hold up. You can also use 3 cups of home cooked chickpeas.
- English Cucumber: 1 , diced. Look for firm cucumbers with smooth, dark green skin. About 1.5 cups diced.
- Tomatoes: 2 medium, diced. About 1.5 cups . Go for ripe, juicy tomatoes.
- Red Onion: ½ , finely chopped (about ½ cup ). Opt for firm red onions.
- Fresh Parsley: ½ cup , chopped.
- Fresh Mint: ¼ cup , chopped. Fresh is best here.
- Optional : Feta cheese: ½ cup , crumbled (if you're not going for the Vegan Salad route).
- Optional : Kalamata olives: ¼ cup , pitted and halved.
Seasoning Notes: Flavor Bombs Incoming
We're building flavour here! The balance is key.
- Our base blend is garlic, oregano, salt, and pepper. It's a classic for a reason.
- Lemon juice and red wine vinegar add zing and brightness. You know, the wow factor.
- Don't be shy with the herbs! Parsley and mint make it sing. This Lemon Herb Chickpea Salad is amazing because of them.
- No oregano? Thyme or marjoram can step in.
Honestly, salt and pepper are your friends. Taste as you go, and adjust. Don't be afraid to experiment. I often chuck in a tiny pinch of chili flakes for a spicy kick !
Equipment Needed: Keep It Simple
You really don't need fancy gear for this Easy Chickpea Salad Recipe .
- Large mixing bowl: For, you know, mixing.
- Small bowl or jar: For the vinaigrette.
- Cutting board and chef's knife: Obvious, right?
- Measuring cups and spoons: Get those precise measurements .
- Whisk or fork: For whisking the dressing.
Don't have a whisk? A fork works just fine. No fancy chef's knife? Any decent knife will do. I mean, it's just chopping! Thinking of having this for lunch? It's definitely one of my favourite Healthy Lunch Ideas , and so quick to throw together! This Mediterranean Chickpea Salad has always been a crowd pleaser.
If you want to experiment a bit more, then try a Greek Chickpea Salad type of vibe. If you want to bulk it up, add more cucumber tomato .
This Chickpea Cucumber Tomato Salad or Chickpea Salad is so easy, it's almost ridiculous! Enjoy!
Sunshine Chickpea Salad with Cucumber & Tomato: The Easiest Healthy Lunch Ideas Ever!
Oh my gosh, you guys! Are you searching for Chickpea Salad Recipes that are actually easy AND taste incredible? I've got you covered! This Healthy Chickpea Salad with Cucumbers recipe is a total game changer.
Honestly, it is the most delicious thing. This is the best Easy Chickpea Salad Recipe you'll ever find. I mean it!
Prep Steps: Mise en Place Madness!
Before we dive in, let’s chat mise en place . This is french for "everything in its place". Grab your cans of chickpeas, cucumbers, tomatoes, red onion, parsley, and mint.
Chop everything. Don't you love when things are ready before you start cooking? I do!
Step-by-Step: Sunshine in a Bowl
Ready to get started? Here we go:
- Make the Lemon Herb Chickpea Salad dressing: Whisk 3 tablespoons olive oil, 2 tablespoons lemon juice, 1 tablespoon red wine vinegar, 1 minced garlic clove, 1 teaspoon oregano, ½ teaspoon salt, and ¼ teaspoon pepper.
- In a large bowl, mix 2 cans chickpeas, 1.5 cups diced cucumber, 1.5 cups diced tomatoes, ½ cup chopped red onion, ½ cup parsley, ¼ cup mint, and ½ cup feta (optional).
- Pour the dressing over the Chickpea Cucumber Tomato Salad and gently toss.
- Taste and adjust seasoning to your liking. Add more salt and pepper, if needed.
- Chill for 30 minutes to let the flavours meld. This is the most important step. You can skip it and eat immediately though if you want. I won't tell anyone.
Pro Tips for Greek Chickpea Salad Awesomeness
Here are a few insider tips from yours truly. Don't be afraid to mash a small portion of the chickpeas.
This makes the salad extra creamy. It's what elevates your salad from standard to sensational! Also, don't add the dressing too early! You want to avoid a soggy salad, so dress it just before serving .
Recipe Notes: Sunshine Chickpea Salad
This Healthy Chickpea Salad with Cucumbers is super versatile. You can totally make it your own! Think of this as your blank canvas. Honestly, the possibilities are endless.
Serving Suggestions: Get Your Plating On!
Okay, presentation matters, right? I like to pile my Sunshine Chickpea Salad with Cucumber high in a bowl. Garnish it with extra parsley or a lemon wedge.
Seriously, it makes a difference. For a cute picnic idea, I love packing it in mason jars. As for sides? This Cucumber Tomato salad goes amazingly with grilled chicken.
It's also fab served with pita bread for dipping. Grab a kombucha for a refreshing drink!
Storage Tips: Keep It Fresh!
So, you've made a big batch of this Easy Chickpea Salad Recipe ? Awesome! Store it in the fridge in an airtight container.
It will keep for up to three days. Don't even think about freezing this Vegan Salad , though. The cucumbers go all weird.
When you are ready to eat, give it a good stir. The flavors actually get better overnight!
Variations: Tweak It To Your Taste!
Want to make this Mediterranean Chickpea Salad even healthier? No prob! Swap the regular olive oil for a light version.
For a little protein boost, add some quinoa. Now, if you're catering for someone who is gluten free, just double check your ingredients.
I've also made a Greek Chickpea Salad version with olives and more feta. For a Lemon Herb Chickpea Salad , I sometimes add a bit of lemon zest for that extra zing!.
Nutrition Basics: Goodness in Every Bite
This Chickpea Salad is packed with goodness. We are talking protein, fiber, and vitamins galore! All thanks to the chickpeas, cucumbers, and tomatoes.
Plus, it is naturally low in fat and calories. These Chickpea Salad Recipes are perfect if you are looking for Healthy Lunch Ideas .
It makes the perfect choice.
So, go on. Give this Healthy Chickpea Salad with Cucumbers a try! I am sure you will love it. This vibrant Chickpea Cucumber Tomato Salad is totally delicious.
Frequently Asked Questions
Is this Healthy Chickpea Salad with Cucumbers suitable for meal prep, or will it get soggy?
Great question! The dressing can make the salad a bit soggy if it sits for too long. For meal prep, I recommend storing the vinaigrette separately and adding it just before serving. This keeps the cucumbers and tomatoes crisp and the chickpeas perky.
Think of it like keeping your tea bags separate from the milk freshness is key!
Can I adapt this Healthy Chickpea Salad with Cucumbers recipe to be vegan?
Absolutely! This recipe is easily adaptable for a vegan diet. Simply omit the feta cheese or substitute it with a vegan feta alternative, which is becoming increasingly available in supermarkets. You could even try adding some avocado for creaminess instead.
How long does this chickpea salad last in the fridge, and what's the best way to store it?
Properly stored in an airtight container, this chickpea salad should last for about 3-4 days in the refrigerator. Just be aware that the texture of the tomatoes and cucumbers might soften slightly over time. Give it a good stir before serving to redistribute the flavors!
I don't have all the fresh herbs. Can I use dried herbs in this Healthy Chickpea Salad with Cucumbers?
Yes, you can definitely use dried herbs if you're in a pinch! As a general rule of thumb, use about half the amount of dried herbs as you would fresh herbs. So, if the recipe calls for ½ cup of fresh parsley, use ¼ cup of dried parsley.
Remember, dried herbs have a more concentrated flavour, so a little goes a long way.
I'm watching my sodium intake. Can I reduce the salt in this Healthy Chickpea Salad with Cucumbers without sacrificing flavor?
Definitely! You can reduce the salt without compromising on flavor. Start by using low-sodium or no-salt added chickpeas. You can also enhance the flavor by adding more fresh herbs, a squeeze of extra lemon juice, or a pinch of red pepper flakes for a bit of a kick. Taste as you go, and adjust to your liking.
