Cucumber Chickpea Salad (Mediterranean)
This easy and healthy cucumber chickpea salad is made with cucumber, tomato, creamy avocado, protein-packed chickpeas, and a vibrant vinaigrette. Serve it for lunch or dinner, or meal prep for busy weeks!
Servings 6 people
Calories371.9 kcal
Cost $ 0.75 per person
Equipment
- 1 large bowl
- 1 Chef's knife
- 1 cutting board
- 1 Mason jar
Ingredients
For the Cucumber Chickpea Salad
- 30 oz canned chickpeas rinsed and drained - OR 2 cans of 15-ounce each. You can also use white bean varieties like Lima, Navy, or Cannellini.
- 3 Persian cucumbers diced or 1 large English cucumber
- 3 cups grape or cherry tomatoes halved - Roma tomatoes will work in a pinch.
- 2 small ripe avocados diced or more if you like extra - Or, add extra cheese.
- ½ red onion peeled and diced - Shallots, spring onions, or white onions all work as well.
- ½ cup olives pitted and chopped - If you don’t have olives, try sun-dried tomatoes.
- ¼ cup fresh parsley and dill finely chopped - You can also use oregano, basil, mint, or even cilantro, depending on availability.
- 2 green onions sliced - Or, chives if green onions aren’t available.
- 1 tablespoon drained capers rough chopped (optional) - You can also add extra green olives in place of the capers.
- ¼ cup crumbled feta cheese optional - Cotija cheese or goat cheese are also good options if you want to make your avocado chickpea salad with feta.
For the Salad Dressing
- ¼ cup extra-virgin olive oil OR another neutral vegetable oil like avocado, sunflower, and safflower.
- 2 tablespoons fresh lemon juice You can also use fresh lime juice.
- 2 tablespoons red wine vinegar - If you don’t have red wine vinegar try white wine vinegar or apple cider.
- 1 teaspoon Dijon mustard - Regular yellow mustard or tahini will also work as emulsifiers.
- 1 garlic clove peeled and minced or grated - Garlic powder will work in a pinch.
- ½ teaspoon oregano but Mexican oregano also works here.
- ½ teaspoon sumac - The best substitutes to emulate tangy sumac include lemon pepper, lemon zest, or za’atar.
Instructions
- In a large bowl combine the salad ingredients: chickpeas, cucumbers, tomatoes, diced avocado, onions, olives, herbs, capers if using, and feta.
- In a medium bowl or Mason jar, combine the salad dressing ingredients: olive oil, lemon juice, vinegar, Dijon, garlic, and spices until fully emulsified.
- Pour the dressing over the salad little by little, or just enough to coat the salad ingredients. Gently toss to combine and season with salt and pepper to taste. NOTE: To serve this salad cold, cover and chill in the fridge. However, only add the avocado and the salad dressing to the salad right before serving.
Recipe Video
Recipe Notes
STORAGE
- Fridge: Refrigerate leftovers in an airtight glass or plastic container for up to 1 day.
- Freezer: Since this recipe is made with olive oil, fresh veggies, and chickpeas, I don’t recommend storing it in the freezer.
- Make ahead: You can prepare the salad and the dressing up to 1 day in advance and refrigerate it. Just remember to add the diced avocado and toss the salad with the dressing right before serving. Give the dressing another shake before tossing it with the salad, especially since vinaigrettes tend to separate the longer they sit in the fridge.
Nutrition
Calories: 371.9kcal | Carbohydrates: 31.6g | Protein: 10.6g | Fat: 24.9g | Saturated Fat: 4.1g | Polyunsaturated Fat: 3.7g | Monounsaturated Fat: 15.4g | Cholesterol: 5.6mg | Sodium: 703.5mg | Potassium: 792.6mg | Fiber: 12.3g | Sugar: 3.5g | Vitamin A: 839.6IU | Vitamin C: 31.5mg | Calcium: 120.7mg | Iron: 3.2mg
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