Mediterranean Chickpea Salad with Cucumber

Simple, fresh, and nutritious… this Mediterranean Chickpea Salad has it all!  Only 10 minutes of prep, and 5 minutes of assembly are needed to whip up this gluten-free and vegetarian Mediterranean cucumber salad.  

How is this Mediterranean Chickpea Salad Simple?

Canned chickpeas are an absolute LIFESAVER!

There are so many times that I do not feel like eating meat, but still want to get an extra bit of protein.

Instead of spending 30 minutes baking chicken, I simply grab a can of chickpeas, add it to a salad or wrap, and am ready to eat in less than 5 minutes.

Not to mention, the Mediterranean salad dressing used in this recipe is made up of fresh lemon juice, olive oil, and parsley… that’s it!

A Supa’ FRESH Chickpea Cucumber Salad

While canned chickpeas are used to make this recipe a LOT quicker, the other ingredients add a crisp freshness to this Greek-inspired salad.

What fresh ingredients are used?

• Roma tomatoes
• Red bell peppers
• Cucumbers
• Red onion
• Parsley
• Lemon
• Homemade Greek Seasoning

Do you have a summer garden?  In the United States, many of these ingredients (tomatoes, bell peppers, and cucumbers) absolutely thrive during this time.

So the next time you’re not sure what to do with the abundance of summer produce you have… simply whip up this Mediterranean chickpea salad!

Are Chickpeas Good for You?

In short… absolutely!

Chickpeas, or garbanzo beans, are loaded with protein (almost 40 grams/cup), dietary fiber (35 grams/cup), manganese, and folate.

However, if you are on a strict Paleo or Ketogenic diet, legumes of any variety are completely off-limits.

How to Make this Chickpea Salad Vegan:

If you would like to make this Mediterranean chickpea salad vegan, you can either leave out the Feta cheese or substitute it with a vegan variety.

Nutrients in this Chickpea Cucumber Salad:

While chickpeas are an excellent source of protein and fiber, there are other super nutritious ingredients that make this salad rock:

• Bell peppers are a great source of Vitamin A, B6, and C.
• Cucumbers are very low calorie (only 16 calories/cup) and are full of water and dietary fiber.
• Tomatoes contain lycopene which has been shown to reduce the risk of heart disease and cancer.
• Lemon juice is full of Vitamin C and can aid in digestion.

Other Cucumber Recipes

Cucumber Avocado Crab Salad

Creamy Cucumber Dill Salad

Avocado Corn Salad

Refrigerator Dill Pickles

Greek Tzatziki Sauce Recipe

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Mediterranean Chickpea Salad with Cucumbers

Simple, fresh, and nutritious... this Mediterranean Chickpea Salad has it all!  Only 10 minutes of prep, and 5 minutes of assembly are needed to whip up this gluten-free and vegetarian Mediterranean cucumber salad.  

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Course Dinner, lunch, Main Course, Salad, Side Dish

Cuisine Mediterranean

Prep Time 15 minutes

Total Time 15 minutes

Servings 6 servings

Calories 303 kcal

London Brazil

Ingredients

• 2 15-oz. cans chickpeas rinsed, drained
• 1 cup cherry tomatoes cut into ½-inch pieces
• 1 cup red bell pepper finely diced
• 1 cup cucumbers cut into ½-inch pieces
• ½ cup red onion finely diced
• 8 oz. Feta cheese cut into ½-inch cubes
• ¼ cup parsley finely chopped
• 1 Tbsp. lemon juice
• 3 Tbsp. olive oil
• 2 tsp. Greek seasoning

Instructions

1. Add all ingredients to a large bowl.
2. Toss to completely combine.
3. Refrigerate for 30 minutes, or overnight, before serving.
4. Serve chilled with additional parsley and enjoy!

Nutrition Facts

Mediterranean Chickpea Salad with Cucumbers

Amount Per Serving

Calories 303 Calories from Fat 162

% Daily Value*

Fat 18g28%

Saturated Fat 6g38%

Cholesterol 33mg11%

Sodium 819mg36%

Potassium 348mg10%

Carbohydrates 23g8%

Fiber 7g29%

Sugar 3g3%

Protein 12g24%

Vitamin A 1270IU25%

Vitamin C 38.3mg46%

Calcium 244mg24%

Iron 2.3mg13%

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

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