Healthy Chickpea Cucumber Salad with Feta & Tomatoes

If you’re looking for a refreshing, nutritious, and easy-to-make salad, this Healthy Chickpea Cucumber Salad with Feta & Tomatoes is the perfect choice. Bursting with vibrant colors and fresh flavors, this dish combines the crunch of crisp cucumbers, the juiciness of ripe tomatoes, the creamy tang of feta cheese, and the satisfying texture of chickpeas. It’s a wonderful salad to enjoy on its own, as a side dish, or even packed for lunch on the go.

Chickpeas are a fantastic source of plant-based protein and fiber, making this salad not only delicious but also incredibly filling and heart-healthy. What makes this recipe stand out is its simplicity – it requires minimal ingredients, quick preparation, and no cooking involved, except for rinsing the chickpeas if using canned. The zesty lemon and olive oil dressing ties everything together beautifully, providing a light and refreshing finish that highlights each ingredient’s natural taste.

Ingredients

1 (15-ounce/425 g) can chickpeas, drained and rinsed
1 large cucumber (about 200 g), diced
1 cup (150 g) cherry tomatoes, halved
1/2 cup (75 g) feta cheese, crumbled
1/4 cup (15 g) red onion, finely chopped
1/4 cup (10 g) fresh parsley, chopped
3 tablespoons (45 ml) extra virgin olive oil
2 tablespoons (30 ml) fresh lemon juice
1 clove garlic, minced
1/2 teaspoon salt (adjust to taste)
1/4 teaspoon black pepper
Optional: 1/4 teaspoon dried oregano or fresh chili flakes for a bit of heat

Instructions

Start by draining and rinsing the canned chickpeas thoroughly under cold water to remove any excess salt and preservatives. Drain well and set aside.
Wash and dice the cucumber into bite-sized pieces, making sure to remove excess water by patting with a paper towel if needed to avoid a watery salad.
Halve the cherry tomatoes and finely chop the red onion. Chop the fresh parsley and crumble the feta cheese.
In a large salad bowl, combine the chickpeas, diced cucumber, halved tomatoes, chopped red onion, chopped parsley, and crumbled feta cheese.
Prepare the dressing by whisking together the extra virgin olive oil, fresh lemon juice, minced garlic, salt, black pepper, and optional dried oregano or chili flakes in a small bowl until well combined.
Pour the dressing over the salad ingredients and gently toss everything together until all components are evenly coated with the dressing.
Taste the salad and adjust seasoning if necessary, adding more salt, pepper, or lemon juice according to your preference.
Let the salad sit for about 10-15 minutes before serving to allow the flavors to meld together. This resting time enhances the taste and texture of the salad.
Serve chilled or at room temperature as a light main dish or alongside grilled meats or fish.
Store leftovers in an airtight container in the refrigerator for up to 2 days. Before serving leftovers, give the salad a quick toss to redistribute the dressing.

Recipe Information

Preparation time: 15 minutes
Cooking time: No cooking required
Total time: 15 minutes
Servings: 4
Difficulty level: Easy

Tips & Variations

Use fresh, firm cucumbers and ripe tomatoes for the best texture and flavor.
Make sure to drain the chickpeas well to prevent the salad from becoming soggy.
For added crunch, consider tossing in some toasted pine nuts or sliced almonds.
To keep the salad fresh longer, add the feta cheese just before serving.
Substitute lemon juice with red wine vinegar or apple cider vinegar for a different tangy twist.
Store leftover salad in an airtight container in the refrigerator for up to 2 days and toss before serving again.

Nutritional Information (per serving)

Calories: Approximately 250 kcal
Protein: 9 g
Carbohydrates: 22 g
Fat: 14 g
Fiber: 6 g

Conclusion

This Healthy Chickpea Cucumber Salad with Feta & Tomatoes is a delightful, wholesome dish that fits perfectly into any busy lifestyle. Whether you’re meal prepping for the week, looking for a light lunch, or a tasty accompaniment to your dinner, this salad offers both nourishment and satisfying flavors.

Try pairing it with grilled chicken, fish, or enjoy it on its own with a crusty piece of whole-grain bread. Don’t forget to share your own variations and experiences in the comments below—we love hearing from fellow salad enthusiasts! Happy cooking and eating!