Chickpea Salad Recipe

This refreshing and easy-to-make chickpea salad combines the crunch of fresh vegetables with the tangy flavor of lemon and olive oil. It’s a nutritious and satisfying dish perfect for lunch or as a side dish.


  • 1 can (15 oz) chickpeas, drained and rinsed (or 1.5 cups cooked chickpeas)
  • 1 cucumber, diced
  • 2 medium tomatoes, diced
  • 1 small red onion, finely chopped
  • 1/4 cup fresh cilantro, chopped
  • 2 tablespoons olive oil
  • 1 tablespoon fresh lemon juice
  • Salt and pepper to taste


1. Prepare the Ingredients:

  1. Drain and Rinse Chickpeas: Drain and rinse the chickpeas if using canned.
  2. Dice the Vegetables: Dice the cucumber and tomatoes. Finely chop the red onion and cilantro.

2. Mix the Salad:

  1. Combine Ingredients: In a large bowl, combine the chickpeas, diced cucumber, tomatoes, red onion, and chopped cilantro.
  2. Dress the Salad: Drizzle the olive oil and lemon juice over the salad. Season with salt and pepper to taste.

3. Toss and Serve:

  1. Mix Well: Toss everything together until the salad is well-coated with the dressing.
  2. Serve Immediately: Serve the salad immediately, or let it chill in the refrigerator for about 30 minutes to allow the flavors to meld.


  • Optional Additions: Add crumbled feta cheese, diced avocado, or sliced olives for extra flavor and texture.
  • Storage: Store any leftovers in an airtight container in the refrigerator for up to 2 days. The salad may become more flavorful as it marinates.
  • Variations: Substitute cilantro with parsley or mint for a different herb flavor.

Benefits of This Recipe:

  • High in Protein: Chickpeas are an excellent source of plant-based protein, making this salad a great option for vegetarians and vegans.
  • Rich in Fiber: The chickpeas and fresh vegetables provide a good amount of dietary fiber, supporting digestive health.
  • Vitamins and Minerals: The salad is packed with vitamins A and C from the tomatoes and cucumber, and iron from the chickpeas.
  • Healthy Fats: Olive oil adds healthy monounsaturated fats, which are beneficial for heart health.
  • Low in Calories: This salad is low in calories yet filling, making it perfect for weight management.

Nutritive Value (Approximate per Serving):

  • Calories: 220 kcal
  • Protein: 8g
  • Fat: 10g
    • Saturated Fat: 1.5g
  • Carbohydrates: 26g
    • Dietary Fiber: 7g
    • Sugars: 5g
  • Vitamins and Minerals:
    • Vitamin A: 15% of the Daily Value (DV)
    • Vitamin C: 25% of the DV
    • Iron: 15% of the DV
    • Calcium: 6% of the DV

Enjoy this nutritious and delicious chickpea salad as a refreshing and wholesome meal or side dish!

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