Medically reviewed by Shahzadi Devje, Registered Dietitian (RD) & Certified Diabetes Educator (CDE)
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 (½ 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
- In a medium bowl, add all ingredients, except the tomato.
- Gently mix to combine
- 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.
Chickpea Cucumber and Fresh Herb Salad | Plant Based, 10-minute Dish
Ingredients
- 1 cucumber large, cut in small pieces
- 2 cups cooked chickpeas
- ½ tsp salt
- ½ cup coriander fresh, chopped
- ½ 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
Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.
Shahzadi is an award-winning registered dietitian (RD) regulated by the College of Dietitians of Ontario and certified diabetes educator (CDE), approved by the Canadian Diabetes Educator Certification Board. A YouTuber and notorious foodie, she's dedicated to helping you end your cooking wars, transform your health, and be the best version of yourself! Shahzadi is an on-air nutrition expert for CTV Your Morning and a regular contributor for Global News and other national media outlets.
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