Easy Chickpea Cucumber Salad with Feta and Tomatoes

A human hand scooping chickpea cucumber salad.

Easy Chickpea Cucumber Salad with Feta and Tomatoes

Mallory

This Mediterranean inspired Chickpea Cucumber Salad is a great meal prep recipe for a weekday lunch - so full flavor & nutrition and ready in 10 minutes. Protein-packed chickpeas are the main ingredient and they get combined with crisp cucumbers, juicy tomatoes, fresh herbs, and creamy feta cheese. All tossed in a bright lemon vinaigrette made with some favorite pantry staples.

5 from 4 votes

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Prep Time 10

Course lunch

Cuisine Mediterranean

Servings

Calories 200 kcal

Ingredients

1 can chickpeas (garbanzo beans), 15 oz rinsed and drained
1 cup cherry tomatoes, halved or quartered about 15 tomatoes
4 persian cucumbers, diced or 1 english cucumber
¼ cup red onion, diced about a quarter of an onion
¼ cup fresh parsley, chopped more to taste
2 tablespoon fresh dill, chopped more to taste
½ cup crumbled feta cheese 4 oz or half a block

For Dressing

1 tablespoon extra virgin olive oil
2 tablespoon white wine vinegar or apple cider vinegar
1 lemon (juice of) about 2-3 tablespoon lemon juice
½ teaspoon garlic powder more to taste
½ teaspoon salt more to taste
black pepper more to taste

Instructions

Drain and rinse a can of chickpeas. Dice the cucumber and tomatoes, and chop the red onion and fresh herbs. In a medium bowl, combine the salad ingredients including cucumbers, tomatoes, red onion, fresh herbs and chickpeas.
Top the salad ingredients with the dressing ingredients. Toss until everything is coated.
Add crumbled feta on top and gently toss again.

Video

Notes

Expert Tips

To save time, use canned chickpeas. Rinse your can of chickpeas to improve the flavor and texture of the final dish.
Buy a block of feta and crumble it yourself for the best flavor.
If possible, use freshly squeezed lemon instead of lemon juice from the bottle.

Storage

Refrigerator - store in an airtight container in the fridge for up to 3-4 days.

Expert Advice

To save time, use canned chickpeas. Rinse your can of chickpeas to improve the flavor and texture of the final dish.
Buy a block of feta and crumble it yourself for the best flavor.
If possible, use freshly squeezed lemon instead of lemon juice from the bottle.

Additional Nutrition Information

While healthy means something different to everyone, this is a nutrient-rich option. It contains plant protein from the chickpeas, dietary fiber to support gut health from the legumes and vegetables, and heart-healthy fats that also support brain health and hormone health from the olive oil. This fresh recipe also contains antioxidants and vitamins and minerals including vitamins A, C, and K, potassium, and magnesium. It is also vegetarian and gluten-free.

Dietitian Tip

Chickpeas (garbanzo beans) are the main ingredient in this healthy snack. They provide dietary fiber for gut health and 12g of plant-based protein per cup! And legumes like chickpeas are also high in vitamins B6 and B12 which have been shown to support brain health. Make it easy to incorporate legumes into your eating pattern by making them taste amazing and meal prepping recipes like this one!

For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊

Nutrition

Serving: 1.5 cupCalories: 200kcalCarbohydrates: 24gProtein: 8gFat: 8gSaturated Fat: 2gMonounsaturated Fat: 3gCholesterol: 11mgSodium: 1077mgPotassium: 207mgFiber: 4gSugar: 5g

Keyword 10 minutes or less, gluten free, plant-based, vegetarian

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