This vibrant Cucumber Chickpea Salad is a refreshing, nutrient-packed dish ready in just 15 minutes.
Packed with plant-based protein from chickpeas, fiber-rich veggies, and heart-healthy fats from avocado and nuts, it’s both satisfying and light.
Low in saturated fat and easy to toss together, it’s perfect for quick lunches, easy meal prep, or a healthy summer side.
Cucumber Chickpea Salad
Equipment
- 1 cutting board
- 1 sharp knife
- 1 large mixing bowl
- 1 small jar or bowl (for dressing)
Ingredients
Salad Ingredients:
- 2 ripe avocados cubed
- 4 mini cucumbers thinly sliced
- 1 red onion finely diced
- 15 oz 1 can chickpeas, drained and rinsed
- 1 handful fresh mint chopped
- ½ cup vegan feta crumbled (optional)
- ¼ cup pine nuts or chopped walnuts
Lemon Vinaigrette:
- 2 lemons juiced
- 1 clove garlic minced
- 1 tsp Dijon mustard
- ⅓ cup extra virgin olive oil
- ½ tsp dried oregano
- ½ tsp salt
Instructions
- Prepare the Avocados: Start by selecting two perfectly ripe avocados. Cut them in half, remove the pits, and use a spoon to scoop out the flesh. Place the avocado halves on a cutting board and carefully dice them into bite-sized cubes. Try to keep the pieces uniform in size for an even texture throughout the salad. Set aside in a small bowl to prevent browning while preparing the other ingredients.
- Slice the Cucumbers: Take four mini cucumbers and rinse them thoroughly under cold water to remove any dirt or residue. Using a sharp knife, cut off the ends of each cucumber. Slice them into thin rounds or half-moons depending on your preference. Thinner slices help the cucumbers blend nicely with the chickpeas and avocado, adding a crisp, refreshing crunch.
- Dice the Red Onion: Peel one medium red onion and cut it in half. Place the flat side down on the cutting board for stability. Using a sharp knife, finely dice the onion into small, uniform pieces. This ensures a mild, balanced onion flavor in each bite. Set the diced onion aside with the other prepared vegetables.
- Drain and Rinse Chickpeas: Open a 15-ounce can of chickpeas and pour them into a colander. Rinse thoroughly under running water to remove excess sodium and any canned flavor. Drain well. This step is essential for a clean, fresh taste and ensures the chickpeas don’t make the salad watery.
- Chop Fresh Mint: Take a small handful of fresh mint leaves, rinse them under cold water, and gently pat dry with a paper towel. Stack the leaves, roll them tightly, and slice into thin strips, then chop into small pieces. Fresh mint adds a bright, aromatic note that elevates the overall flavor of the salad.
- Crumble Vegan Feta: If you’re using vegan feta, crumble ½ cup into small pieces. This ingredient adds a creamy, tangy element that complements the avocado and chickpeas. If vegan feta is not available, you can skip this or substitute with homemade tofu-based feta for a similar taste.
- Toast the Nuts (Optional): If using pine nuts or chopped walnuts, consider lightly toasting them in a dry skillet over medium heat for 2–3 minutes until golden and fragrant. Stir constantly to prevent burning. Toasting enhances the nutty flavor and adds an appealing crunch to the salad.
- Make the Lemon Vinaigrette: In a small jar or bowl, combine the juice of two fresh lemons, one minced garlic clove, 1 teaspoon Dijon mustard, ⅓ cup extra virgin olive oil, ½ teaspoon dried oregano, and ½ teaspoon salt. Secure the lid on the jar and shake vigorously until all ingredients are fully emulsified into a smooth, tangy dressing. Taste and adjust seasoning if needed.
- Assemble the Salad: In a large mixing bowl, combine the diced avocado, sliced cucumbers, diced red onion, drained chickpeas, chopped mint, crumbled vegan feta, and toasted nuts. Pour the prepared lemon vinaigrette evenly over the salad ingredients. Using two large spoons or salad tongs, gently toss everything together, making sure the dressing coats each piece evenly without mashing the avocado.
- Serve and Enjoy: Transfer the salad to a serving bowl or individual plates. For added flair, sprinkle a few extra pine nuts or fresh mint leaves on top. Serve immediately to enjoy the fresh, crisp textures and vibrant flavors. This salad also pairs wonderfully with grilled vegetables, whole-grain bread, or as a side to plant-based protein dishes.
Notes
- For optimal texture, choose avocados that are just ripe—soft enough to mash slightly but firm enough to hold their shape when diced.
- If using canned chickpeas, rinse and drain them thoroughly to remove excess sodium and any canned taste.
- Feel free to experiment with nuts or seeds—sunflower seeds, pumpkin seeds, or slivered almonds make excellent alternatives if allergies or preferences are a concern.
- Vegan feta is optional; the salad will still be flavorful without it. You can also try a quick homemade tofu feta for a creamy, tangy addition.
- Leftover vegetables such as bell peppers, spinach, or herbs can be added to reduce waste and boost the salad’s nutrient content.
Chef’s Secrets for Flavor Boost
To elevate the flavor, allow the salad to sit for 5–10 minutes after tossing so the lemon vinaigrette gently melds with the chickpeas and avocado.
Toasting the nuts before adding them will intensify their nutty aroma and add a delightful crunch.
For a slightly creamier texture, you can mash a small portion of avocado before mixing it with the salad.
Fresh herbs like parsley, dill, or extra mint can also be sprinkled on top to brighten the dish and add depth.
Serving Suggestions and Pairing Ideas
This salad is versatile and can be served in many ways.
Enjoy it as a light lunch on its own, or pair it with grilled vegetables, whole-grain bread, or pita for a heartier meal.
It makes a perfect side for Mediterranean or Greek-inspired dinners, including roasted vegetable platters or vegan protein dishes like falafel or grilled tofu.
For an elegant presentation, serve it in individual bowls and garnish with extra nuts and fresh herbs.
Storage Tips for Freshness
Store leftover salad in an airtight container in the refrigerator for up to 2 days.
To prevent the avocado from browning, you can drizzle a little extra lemon juice over it before sealing.
If preparing in advance for meal prep, keep the dressing separate and toss it with the salad just before serving.
Nuts should also be added last to maintain their crunch.
This method preserves both the flavor and texture, keeping the salad fresh and enjoyable.
Frequently Asked Questions
1. Can I make this salad ahead of time?
Yes! You can prep the ingredients a few hours in advance, but keep the avocado separate or add extra lemon juice to prevent browning. Toss the dressing with the salad right before serving for the best freshness.
2. Can I replace chickpeas with another protein?
Absolutely. Lentils, edamame, or white beans work beautifully as plant-based protein alternatives. Choose one that holds its shape well to maintain the salad’s texture.
3. What can I use instead of vegan feta?
If vegan feta isn’t available, try crumbled tofu seasoned with lemon juice and a pinch of salt, or simply omit it. The salad will still be flavorful and satisfying.
4. Are there nut-free options for this recipe?
Yes, if you have nut allergies, replace pine nuts or walnuts with seeds like sunflower, pumpkin, or sesame. These still add crunch and healthy fats.
5. How can I make this salad more filling?
For a heartier meal, add cooked quinoa, brown rice, or roasted sweet potato cubes. These additions boost fiber and make the salad more substantial while keeping it plant-based.
