Chickpea and Cucumber Salad

Chickpea and Cucumber Salad Recipe

Hello! We're going to prepare one of my favorite options when I'm looking for something quick, but full of energy. This chickpea and cucumber salad is the definition of absolute freshness; it combines the creamy texture of avocado and chickpea with the refreshing crunch of cucumber, all brought together by a simple citrus dressing that enhances every flavor without complications.

Preparation time

To help you organize better in the kitchen, here are the estimated times. It's an ideal recipe for those who have little time but don't want to sacrifice the quality of their healthy food.

• Preparation: 15 minutes
• Cooking: 0 minutes
• Total: 15 minutes
• Servings: 2 people (as a main course) or 4 (as a side dish)
• Difficulty: Easy

Ingredients

The key to this dish is to use fresh ingredients and good quality. Here is the exact list of what we will need:

For the base

• 2 cups of chickpeas cooked (can be canned or home-cooked)
• 1 cucumber medium
• 1 ripe avocado
• 1/2 red onion
• 1 medium tomato (or one cup of cherry tomatoes)
• 1/4 cup fresh parsley
• 1/4 cup of fresh cilantro
• 4 or 5 mint leaves (optional for garnish)

For the dressing

• 2 tablespoons of extra virgin olive oil
• 1 tablespoon freshly squeezed lemon juice
• Salt to taste
• Freshly ground black pepper to taste
• A pinch of dried oregano (optional)

In case you don't have red onion, you can replace it with spring onion or white onion, although I suggest passing it through ice water for a few minutes to soften its flavor. If you don't have cilantro, you can increase the amount of parsley or use fresh basil for a more Mediterranean profile.

Utensils we will use

We don't need professional equipment for this easy recipe, with the basics you have at home is enough:

• Stable cutting board
• Chef's knife or sharp vegetable knife
• Colander (for washing the chickpeas)
• Large bowl or salad bowl for mixing
• Small bowl or jar with lid (for emulsifying the dressing)
• Large spoon or spatulas for incorporating

Preparation

Follow these steps to achieve the perfect balance of flavors and textures. The order is important to maintain the freshness of the vegetables.

1. Chickpea preparation

1. Washing and draining: If using canned chickpeas, place them in the colander and wash them under cold running water until no more foam comes out. This improves flavor and digestion. Drain them very well; we want them to be dry so that the dressing adheres and they don't get watery.

2. Vegetable cutting

1. Cutting the cucumber: Wash the cucumber. well. You can leave the skin if it's thin or partially peel it, leaving strips for color. Cut it into medium cubes (approx. 1 cm) or not-too-thick slices, according to your texture preference.
2. Chopping the onion: Finely chop the red onion. If it's too strong for you, a trick is to submerge it in water with a splash of vinegar for 5 minutes and then drain it well.
3. Prepare the tomato: Cut the tomato into cubes the same size as the cucumber to maintain uniformity. If using cherry tomatoes, cut them in half.
4. Chopping herbs: Wash, dry, and finely chop the parsley and cilantro. Avoid crushing them; use a sharp knife to cleanly cut the leaves.

3. Mixing and dressing

1. Combine base ingredients: In your bowl or salad bowl, place the drained chickpeas, cucumber, tomato, onion, and chopped herbs. Stir gently to distribute the colors.
2. Emulsify the dressing: In the small container, mix the olive oil, lemon juice, salt, pepper, and oregano. Whisk vigorously with a fork until it looks slightly thick and unified.
3. Incorporate the avocado: Cut the avocado into cubes just before serving to prevent it from oxidizing. Add it to the bowl carefully.
4. Dress: Pour the dressing over the salad and mix with gentle folding motions to avoid mashing the avocado or damaging the chickpeas.

To finish and serve

Check the seasoning and adjust salt or lemon if necessary. To garnish, place fresh mint leaves on top. Serve immediately to enjoy at room temperature or, if you prefer a cold dish, refrigerate for 15 minutes before serving. You can accompany it with some toast or crackers.

Nutritional Information

These values are estimates per serving to give you an idea of the contribution of this dish nutritious y vegetarian.

• Calories: 280 kcal
• Proteins: 10 g
• Fats: 16 g
• Carbohydrates: 25 g
• Fiber: 9 g

Note: Nutritional values are approximate and may vary depending on the size of ingredients and brands used.

5 keys to make it perfect

Although it seems simple, there are details that transform a common salad into something memorable. Here I share my secrets for this dish.

1. Drying the chickpeas is vital.
Many people simply drain the can and that's it. I recommend that, after washing them, you leave them on absorbent paper for a few minutes. If the chickpea is wet from the canning water, the oil and lemon dressing will slide off and go to the bottom of the plate, leaving you with a bland salad on the surface.

2. Uniformity in cutting.
Try to make the cucumber, tomato, and avocado cubes similar in size to the chickpeas (or a little larger, but uniform). This ensures that in each bite you have a balanced mix of all flavors, instead of eating just a giant piece of cucumber.

3. The avocado goes last.
Never mix the avocado at the beginning along with the hard ingredients. If you mash it too much, it will turn into a kind of guacamole and visually dirty the rest of the ingredients. Add it at the end and try to integrate it very delicately.

4. Enhance the flavor with brief maceration.
If you have time, mix the chickpeas, onion, and dressing 10 minutes before adding the rest of the vegetables. Chickpeas are like sponges and will absorb the flavor of the lemon and oil, becoming much tastier. Then you add the cucumber and the rest.

5. Play with contrasts.
If you like to experiment, try adding a sweet or spicy touch. For example, if you're interested in something different, a mango and chili salad offers a similar explosion of freshness. The contrast between salty and a natural sweet point greatly elevates the level.

When is it ideal to enjoy it?

This chickpea and cucumber salad is incredibly versatile. Personally, I think its stellar moment is during hot days or in summer, as it is a dish that hydrates and doesn't feel heavy in the stomach. It's perfect to take in a tupperware to work or a picnic, since, unlike lettuce salads, this one doesn't wilt as quickly with the dressing.

It also works wonderfully as a side dish at a barbecue or weekend family meal. If you're looking for a light post-workout dinner, the vegetable protein from chickpeas is ideal for recovery without feeling full before sleeping. If you wanted something more substantial, you could get inspiration from a Mediterranean salad with quinoa to add more grain, or if you prefer animal protein, it goes great accompanying chicken or fish.

Comparison table

Sometimes we look for something specific and get confused with so many options. Here I help you differentiate this recipe from other similar ones so you can choose the one that best suits your craving today.

If the combination with pasta catches your eye, I recommend trying this pasta and chickpea salad which is a bit more substantial.

Frequently asked questions (FAQ)

Share your experience

Cooking is for experimenting and sharing. I'd love to know how this salad turned out for you. Did you add any extra ingredients? Perhaps a little cheese or did you change the dressing? Leave your comment and share your own little tricks so we can all learn new ways to enjoy it!

Culinary glossary

Here I explain some terms we used today, in case you're just starting in this world:

• Emulsify: It's the process of mixing two liquids that normally don't combine well, like oil and lemon, by beating quickly until a homogeneous and slightly thicker mixture is achieved.
• Drain: Removing all the liquid from a food, in this case the water from the can of chickpeas or the washing water, using a colander.
• Dressing: The sauce or liquid mixture we use to flavor the salad. It is also known as dressing or vinaigrette.
• Salt point: Taste the food at the end to ensure it has the correct amount of salt before serving.
• Medium cubes: Cuts of approximately 1 to 1.5 centimeters per side, designed to fit comfortably in the mouth along with other ingredients.

Chickpea and Cucumber Salad

Chickpea And Cucumber Salad: step-by-step recipe with golden marks and a smoky touch. Ideal for sharing. Serve immediately and adjust spiciness and salt to your taste.

Type: Recipe

Cuisine: International

Keywords: salad, chickpeas, cucumber, international, salads, recipe, easy, homemade

Recipe Yield: 4 servings

Calories: 200 kcal

Preparation Time: PT10M

Total Time: PT30M

Recipe Ingredients:

• One cup of cooked chickpeas — preferably Gvtarra or La Española brand, ensuring quality and firmness.
• One small cucumber, diced — for that crunchy and refreshing touch. In 2025, crop innovation has made cucumbers even tastier and easier to prepare.
• ½ red bell pepper, diced — adds color and natural sweetness, plus vitamin C.
• 2 tablespoons of chopped red onion — to add a mild and aromatic flavor.
• 2 tablespoons of fresh spearmint — the aromatic touch that enhances all ingredients.
• 2 tablespoons of olive oil — the perfect touch of Carbonell or Orlando extra virgin olive oil, renowned for its purity and flavor.
• 1 tablespoon of lemon juice — preferably Ybarra brand, which guarantees freshness and natural acidity.
• 1 teaspoon of ground cumin — for a spicy touch that highlights the Mediterranean flavor.
• Salt and pepper — to taste. It is important to adjust these ingredients at the end to prevent the dressing from being too salty or spicy.

Recipe Instructions:

Preparation: :

Preparation: 10 minutes

Refrigeration: :

Chilling: 20 minutes

Total: :

Total: 30 minutes

Servings: :

Servings: 4-6 people

Difficulty: :

Difficulty: Very easy

Mix the main ingredients :

Mix the main ingredients : In a large bowl, combine the cooked chickpeas, diced cucumber, diced red bell pepper, chopped red onion, and fresh mint. This process should be done gently to maintain the integrity of each ingredient.

Prepare the dressing :

Prepare the dressing : In a small bowl, mix the olive oil, lemon juice, ground cumin, salt and pepper. Whisk until a homogeneous emulsion is obtained.

Incorporate the dressing :

Incorporate the dressing : Pour the dressing over the salad, stirring carefully so that all ingredients are well coated.

Refrigeration and serving :

Chilling and serving : I always advise letting the salad rest in the fridge for at least 15-20 minutes so that the flavors can meld. Serve cold, accompanied by whole wheat bread or as a light main course.

Choose fresh ingredients :

Choose fresh ingredients : The base of a good salad is to maintain quality ingredients, such as products from Gvtarra or La Española.

Avoid overloading the dressing :

Avoid overloading the dressing: Add the liquids gradually and adjust to taste to avoid masking the natural flavor of the ingredients.

Don't forget the resting time :

Don't forget to rest: Refrigeration is key for the flavors to settle and the texture to be pleasant.

Use appropriate utensils :

Use appropriate utensils : Opt for good quality knives and a large ceramic or glass bowl for better mixing.

Control the salt and pepper:

Adjust salt and pepper: Always adjust these ingredients at the end to avoid flavor mistakes and maintain a balanced dish.

Editor's Rating:
4.2