Cucumber and Chickpea Salad | Plant Based, 10-minute Dish

Jump into BBQ season with re-invigorating ingredients like cucumber, cilantro, and mint with this super-simple Cucumber and Chickpea Salad recipe. Six ingredients and ten minutes is all you need to pull this off at moment’s notice. Every bite has something special to offer. Vegan and gluten-free.

This chickpea salad is super easy and delicious. It’s refreshing and best of all – it takes about 10 minutes to whip up, making it ideal for summer when it’s too hot to cook and turn the oven on.

When choosing canned chickpeas, try going for a good brand and don’t pick the cheapest. There’s a huge difference in high quality chickpeas, not only do they taste better but they’re creamy and have a far better texture. Even better, if you have the time, use dried chickpeas, soak overnight and boil in water. This works particularly well, if your family (like ours) eats heaps of chickpeas. They freeze really well and can be thrown into all sorts of recipes.

I used fresh coriander (cilantro) and mint leaves in this salad, which gives freshness and great flavor. Feel free to swap them for parsley, basil or even tarragon which would work well too.

Nutritional benefits: Why Eat Pulses?

Pulses are a great source of protein, fiber (soluble and insoluble) and essential vitamins and minerals. While soluble fibre helps to decrease blood cholesterol levels and control blood sugar levels, insoluble fibre helps with digestion and regularity.

According to Health Canada, Canadian women need 25 grams of fibre per day and men need 38 grams of fibre per day, but most Canadians are only getting about half that much. Eating just 125 mL (1/2 cup) of cooked pulses provides 7 – 17 g of fibre.

Pulses provide substantial amounts of vitamins and minerals including iron, potassium, phosphorus, magnesium and zinc. Pulses are also abundant in B vitamins including folate, thiamin and niacin.

How to Keep Your Fresh Herbs at Their Best

Here are my tips on how to keep your herbs fresh and bursting with flavor.

• Store them in the fridge as soon as you get home after a grocery trip
• When washing herbs, make sure to always use cold water to prevent wilting
• Wash herbs thoroughly before storing in the fridge. I find unwashed herbs decay faster because of surface debris and bacteria
• Store herbs in the fridge in an airtight container wrapped loosely in wet paper towel

Ingredients for Making Chickpea Salad

• Cucumber
• Cooked chickpeas
• Salt
• Coriander, fresh
• Mint leaves
• Sumac
• Tomato

How to Make Chickpea Salad in 3 Easy Steps

1. In a medium bowl, add all ingredients, except the tomato.
2. Gently mix to combine
3. Serve on a bed on sliced tomato

Top Tips for Making Chickpea Salad

• This salad can be made in advance and stored in the fridge
• Serve this salad as it is or as a side with grilled fish
• Makes a great topping for baked potatoes
• Feel free to add different herbs and spices for your preference

More Healthy Chickpea Recipes You Might Like:

• Salad in a Jar
• Eggplant Chickpea Wraps With Goji Berries
• Kale Salad with Spicy Roasted Chickpeas
• Black Chickpea Salad
• Chickpea Kale Curry With Spaghetti Squash

What’s your favorite way to eat chickpeas?
If you try this recipe, would love to hear from you! 

Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and twitter!  Can’t wait to see your photos.

Print Recipe

5 from 1 vote

Chickpea Cucumber and Fresh Herb Salad | Plant Based, 10-minute Dish

Jump into BBQ season with re-invigorating ingredients like cucumber, cilantro and mint with this super-simple Chickpea Cucumber and Fresh Herb Salad recipe. Six ingredients and ten minutes is all you need pull this off at moment's notice. Every bite has something special to offer. Vegan and gluten free

Prep Time10 mins

Total Time10 mins

Course: Main

Servings: 3 people

Author: Shahzadi Devje

Ingredients

• 1 cucumber large, cut in small pieces
• 2 cups cooked chickpeas
• 1/2 tsp salt
• 1/2 cup coriander fresh, chopped
• 1/2 cup mint leaves fresh, chopped
• 1 tsp sumac
• 1 tomato large

Instructions

• In a medium bowl, add all ingredients, except the tomato.
• Gently mix to combine
• Serve on a bed on sliced tomato

Notes

• This salad can be made in advance and stored in the fridge
• Serve this salad as it is or as a side with grilled fish
• Makes a great topping for baked potatoes
• Feel free to add different herbs and spices for your preference

Nutrition Facts

Chickpea Cucumber and Fresh Herb Salad | Plant Based, 10-minute Dish

Amount Per Serving

Calories 229 Calories from Fat 36

% Daily Value*

Total Fat 4g 6%

Saturated Fat 0.4g 2%

Polyunsaturated Fat 2g

Monounsaturated Fat 1g

Sodium 611mg 25%

Potassium 783mg 22%

Total Carbohydrates 39g 13%

Dietary Fiber 11g 44%

Sugars 9g

Protein 12g 24%

Vitamin A 59%

Vitamin C 36%

Calcium 7%

Iron 17%

* Percent Daily Values are based on a 2000 calorie diet.