Chickpea Cucumber Salad

Chickpea Cucumber Salad

Sometimes, a terrific salad is just a matter of thinking of what types of foods are popular in the Mediterranean region, and combining them into one crunchy, tangy, delicious bowl! The Mediterranean diet is famed for its healthy, vegetable-based approach, and this Chickpea Cucumber Salad recipe is an excellent example of the most nutritious and flavorful ingredients found in Turkey, North Africa, Greece, and Italy.

The base for this salad is the crunchy, mellow chickpea, a favorite of those who stick to a vegetarian diet, but still crave the protein and satisfying texture that legumes offer. Chickpeas are rich in lean protein and high in fiber, and are a great source of iron for those of us who don’t get enough meat in our diets to keep our iron levels where they should be! Add a dose of tomatoes, and you’ve got immune boosting vitamin C and antioxidant lycopene. Cucumbers provide even more fiber and contain high amounts of antioxidants, anti-inflammatories, and cancer-fighting agents.

A salad like this doesn’t need a creamy, heavy dressing to weigh it down. A fatty dressing will only drown out its innate flavor and texture! For this salad, we use a classic Mediterranean pairing with honey and mint. Mint, when paired with a sweet flavor such as honey, is both refreshing and delicious, and enhances the flavors of the veggies and legumes in this fabulous salad. Get ready for a great taste and crunch!

Chickpea Cucumber Salad

Chickpea Cucumber Salad

Yields: 6 servings | Serving Size: 1 cup | Calories: 206 | Total Fat: 12 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 152 mg | Carbohydrates: 21 g | Dietary Fiber: 4 g | Sugars: 4 g | Protein: 4 g | SmartPoints: 7

Ingredients

  • 1 large cucumber (peel if preferred), diced
  • 1 (15-ounce) can garbanzo beans (chickpeas), drained and rinsed
  • 1/4 cup olive oil
  • 2 tablespoons white vinegar or white balsamic vinegar
  • 1 tablespoon honey
  • 1/4 cup chopped mint, parsley, or dill
  • 1/2 cup grape or cherry tomatoes, halved
  • 1/2 red onion, sliced
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper

Directions

Combine the honey, olive oil, vinegar, and salt, and pepper in the bottom of a large bowl. Add the other ingredients and toss to coat.

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14 Comments on "Chickpea Cucumber Salad"

  1. Cody  April 26, 2015

    Am I blind? How much cucumber please?? Thank you! Looks delicious!

    Reply
    • SkinnyMs  April 27, 2015

      Cody, Add 1 large cucumber, diced. Thanks for checking!

      Reply
      • Cody  April 28, 2015

        Thank you!!

        Reply
  2. Bonnie  April 26, 2015

    Where's the cucumbers?????

    Reply
    • SkinnyMs  April 27, 2015

      Bonnie, Please use one large cucumber, diced, peeled or unpeeled, thank you!

      Reply
  3. Gaetane Theriault  June 3, 2015

    I have made this salad and it is delicious, pallatable and nutritious. I give it a 5 stars! Thank you for sharing your recipes with us! I have found your on Pinterest!

    Reply
  4. Chrystal  September 2, 2015

    Yum! I made this recipe yesterday for the first time. So good! A little sweet, though.. will definitely make it again but will cut back on the honey a little bit 🙂

    Reply
  5. mike  December 22, 2015

    Sometimes referred to as an Israeli salad. Extra good with felafel and pita.

    Reply
  6. Rhea  April 17, 2016

    Hello! I’m looking to meal prep–does this recipe hold decently in the fridge?

    Reply
    • Gale Compton  April 18, 2016

      Rhea, Yes, it should be good for up to two days. If you can add the cucumber just before eating, it will last a few days in the fridge.

      Reply
  7. LadyG  April 30, 2017

    My body does not process oils, fats, butter, etc., I get severe gastrointestinal problems. I substituted plain greek yogurt for the olive oil, and it was delish!

    Reply
  8. Kerry  June 13, 2017

    I love these type of dishes but I have to watch my sodium. I can’t have canned peas. I have tried several times to try to make them from dry beans but they just don’t turn out soft. Do you have any ideas to help.

    Reply
    • Nichole Furlong  June 13, 2017

      Hi Kerry!

      Dry Beans can be tricky! Place your dry beans in cool water in an air tight container and refrigerate overnight. The next morning, drain and rinse the beans. Transfer the rinsed beans to a large soup pot and cover with water or vegetable broth and bring to a boil. Reduce to a simmer and cook for about 1 hour or until tender. If you have an Instant Pot or Pressure cooker you can cut the cook time in half. Make sure to cool the beans before using in the salad. Good luck with your beans!

      Reply

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