Cucumber tomato salad with crunchy chickpeas! This salad is the perfect addition to any meal, packed with fresh, vibrant flavors. The crisp cucumbers and juicy tomatoes provide a refreshing base, while the crunchy chickpeas add a satisfying texture. Tossed together with a zesty dressing, this salad can be a light meal all by itself.
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Key Takeaways:
- Versatile and Nutrient-Packed
This salad combines crisp cucumbers, juicy tomatoes, and crunchy chickpeas for a refreshing, nutritious dish suitable as a side or a light meal. - SIS Tip for Budget-Friendly Chickpeas
Save money and ensure a constant supply of chickpeas by purchasing them dried in bulk and pressure-canning at home. - Health Benefits of Chickpeas and Tomatoes
Chickpeas provide plant-based protein and fiber, while tomatoes are rich in lycopene, a powerful antioxidant that supports overall health. - Customizable Ingredients
Use English cucumbers, cherry or garden tomatoes, and optional banana peppers for spice. Feta cheese and smoked paprika enhance flavor, with vegan alternatives available. - Quick and Easy Preparation
Roast chickpeas for a crunchy texture, whisk together a zesty dressing, and toss everything together for a flavorful salad. - Flexible Serving Options
Serve on its own, over greens, or adjust the spice level to taste. Chickpeas can be used directly from the can for a quicker version.
Overview
Fresh, colorful, and packed with flavor, this Cucumber Tomato Salad with Crunchy Chickpeas is a vibrant and versatile dish that works beautifully as a side or a light, satisfying main. With crisp cucumbers, sweet cherry tomatoes, and protein-rich chickpeas roasted to golden perfection, every bite offers a refreshing crunch and a punch of nutrients. Tossed with a tangy homemade dressing made from olive oil, red wine vinegar, and Dijon mustard, this salad is both simple and elevated. It’s customizable with spicy banana peppers or creamy feta (vegan options included) and can be served solo or over a bed of greens. Whether you’re meal prepping for the week or putting together a quick weekday lunch, this salad comes together fast and tastes even better. Bonus: it includes smart tips for saving money by pressure-canning your own chickpeas and making the most of kitchen staples like aquafaba.
SIS Tip - Simple is Smart Tip for Cucumber Tomato Salad with Chickpeas
I got tired of running to the store for a can of chickpeas or beans. Also, I’ve noticed the price of these items has increased a lot over the last few years. Save some money and ensure you will always have plenty of these healthy diet staples in your pantry.
Purchase them dried in bulk and can them in pint jars for a quick, inexpensive, easy supply. Make sure you pressure-can them, not just water-bath can them. They aren’t acidic enough to be safe if you don’t pressure-can them.
Nutrition Nugget for Tomatoes
Tomatoes contain lycopene, a carotenoid that is a potent natural antioxidant found in red and orange vegetables. Lycopene has been shown to reduce a variety of human health disorders, including cancer, heart disease, diabetes mellitus, inflammation, skin and bone diseases, and liver, neural, and reproductive disorders.
Ingredients for Cucumber Tomato Salad with Crunchy Skillet Chickpeas
- Chickpeas: you will need two 15.5-ounce cans of chickpeas. Drain and Rinse them. Don’t discard the “juice” when you drain the chickpeas. It is Aquafaba. Aquafaba is the liquid that results in cooking legumes like chickpeas and beans. Aquafaba means bean water and can be used as a substitute for egg whites in many vegan recipes. It can also be used as a binder and to create the foam that will give baked goods a fluffy texture.
- Cucumbers: Use an English cucumber or slicing cucumber, not a pickling cucumber.
- Cherry Tomatoes: When fresh garden tomatoes are in season you might prefer them diced up in the salad over cherry tomatoes. They are more flavorful and juicy.
- Banana Peppers: this is an optional item for those who like a little extra spicy heat.
- Feta Cheese: If you’re vegan, I recommend the Violife brand of feta cheese.
- Smoked Paprika: Adds a hint of smoke to the chickpeas.
- Honey: The sweetness of the honey balances the acidity of the vinegar in a salad dressing. Maple syrup is a good vegan substitute.
- Olive Oil: Organic Extra Virgin Olive Oil
- Red Wine Vinegar: Adds the acidity to the salad dressing.
- Salt and Pepper: Sea salt and freshly ground black pepper to taste.
- Dijon Mustard: adds a balanced pungent mustard flavor to the salad dressing. It’s made from ground mustard seeds, white wine, vinegar, and sugar
- Fresh Thyme
Step by Step Instructions for the Cucumber Tomato Salad with Chickpeas
Make the Crunchy Skillet Chickpeas:
- Drain, rinse, and pat the chickpeas dry with a paper towel.
- Layer two layers of paper towel on a plate, add the chickpeas, microwave on high for about 12 – 15 minutes until about half of the chickpeas are split and the peas make a dry rustling sound when stirred.
- Heat the olive oil in a large skillet until shimmering. (I used a 12-inch cast iron skillet). Add the chickpeas to hot oil in the skillet.
- Stir the chickpeas and cook them in the oil until dry, crunchy, and golden brown. Add the smoked paprika, salt and pepper. With a slotted spoon, remove the chickpeas from the skillet and put on a baking sheet lined with a paper towel.
Make the Salad Dressing:
- Once the oil in the skillet has cooled, add olive oil to make a full 1/4 of a cup of oil.
- Add the Red Wine Vinegar, Honey, and Mustard to the oil.
- Whisk to combine. Place in a Dressing Cruet and set aside.
Make the Salad:
- Cut the cucumber into quarters and chop it into 1/2-inch pieces. Cut the cherry tomatoes in half or quarters if they are large. Chop the banana peppers into 1/4-inch chunks.
- In a large bowl, add the cucumbers, tomatoes, banana peppers, and half of the crunchy chickpeas. (see notes***) Toss to combine.
- Drizzle a tablespoon of the salad dressing, top with crumbled feta cheese, the rest of the chickpeas, and the fresh minced thyme.
- Serve immediately.
Options:
- Serve the salad in portions on a bed of baby spring greens, arugula, or kale.
- Add some extra heat to the chickpeas with a sprinkle of cayenne pepper after they are roasted and cooled.
- If garden tomatoes are in season, use fresh organic garden tomatoes instead of the cherry tomatoes.
- If you don’t have time to make the crunchy chickpeas us the rinsed chickpeas straight out of the can.
FAQ for Cucumber Tomato Salad with Crunchy Chickpeas
Can I eat chickpea salad every day?
Absolutely! Incorporating chickpea salad into your daily meals can help you meet your nutritional needs and keep you feeling full and satisfied. Chickpeas are incredibly versatile, so you can get creative with your salad toppings and dressings to keep things interesting. Just make sure to balance your overall diet with other nutrient-rich foods to ensure you’re getting various nutrients.
What are the benefits of chickpea salad?
Chickpeas are a great source of plant-based protein, making it an excellent choice for vegetarians and vegans. This protein content helps build and repair tissues, promote muscle growth, and keep you feeling full for more extended periods. Additionally, chickpeas are rich in fiber, which aids in digestion and helps prevent constipation. Moreover, chickpeas are known to have a low glycemic index, meaning they release glucose slowly into the bloodstream, helping to regulate blood sugar levels. Lastly, chickpeas are loaded with essential vitamins and minerals like iron, magnesium, and folate, which are crucial for maintaining overall good health.
What does a chickpea salad contain?
A chickpea salad is not only delicious but also nutritious. This vibrant salad typically contains a generous serving of tender chickpeas, a fantastic plant-based protein source. Alongside the chickpeas, you will often find an array of colorful vegetables, such as crisp cucumbers, juicy tomatoes, and crunchy bell peppers. These fresh ingredients add a refreshing and satisfying crunch to the salad. A chickpea salad may include tangy feta cheese or creamy avocado for added creaminess and richness. The whole dish is typically dressed with a zesty vinaigrette.
What is the best time to eat chickpea salad?
If you are looking for a healthy and filling lunch option, enjoying a chickpea salad during the midday hours can boost energy and keep you satisfied until dinner. Alternatively, eating it as a light dinner can be a great way to end the day on a nutritious note without feeling too heavy before bedtime. Ultimately, the best time to eat chickpea salad depends on personal preference and individual dietary needs.
Are chickpeas a Superfood?
Chickpeas, also known as garbanzo beans aren’t a superfood. However, they are loaded with fiber, protein, vitamins, and minerals. Chickpeas are a great addition to any diet. Not only are they low in fat and cholesterol-free, but they also provide a good source of plant-based protein for vegans and vegetarians.
Are chickpeas a complete protein?
The answer is yes! Chickpeas are a complete protein, meaning they contain all nine essential amino acids our bodies need to function correctly. This makes them an excellent plant-based protein source for vegetarians and vegans. Whether adding them to salads, making hummus, or enjoying them in a curry, chickpeas are a versatile and nutritious choice for your meals.
Is chickpea a probiotic?
While chickpeas are packed with fiber, protein, and various vitamins and minerals, they are not classified as probiotics. Probiotics are live microorganisms that provide health benefits when consumed in adequate amounts. They are commonly found in fermented foods like yogurt, sauerkraut, and kimchi. However, chickpeas can still contribute to a healthy gut by providing a good source of prebiotic fiber. Prebiotics nourish the beneficial bacteria in our digestive system, promoting their growth and overall gut health.
Is chickpea a protein or fiber?
Chickpeas are a great source of both protein and fiber. They are often considered a plant-based protein powerhouse. A one-cup serving of cooked chickpeas contains around 15 grams of protein, making it an excellent choice for those following a vegetarian or vegan diet. Additionally, chickpeas are rich in dietary fiber, with about 12 grams per cup. This fiber content contributes to feelings of fullness and can aid in digestion.
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Cucumber Tomato Salad with Crunchy Skillet Chickpeas
Cucumber Tomato Salad with Crunchy Skillet Chickpeas is packed with fresh, vibrant flavors, the perfect addition to any meal.
Equipment
Ingredients
Crunchy Skillet Chickpeas
- 31 oz canned chickpeas
- ¼ cup organic extra virgin olive oil
- 1 tsp smoked paprika
- Salt and pepper to taste.
Salad Dressing
- ¼ cup olive oil left in the pan after toasting the chickpeas. if not enough oil left in the pan add extra olive oil to make a full ¼cup
- 2 tsp honey if vegan use maple syrup
- 2 tbsp Red Wine Vinegar
- 1 tsp Dijon Mustard
Salad
- 2 cups English Cucumber quartered and cut into 1/2 inch pieces
- 8 oz Cherry Tomatoes cut into half or quarters if large
- 2 oz feta cheese *see notes for vegan
- ⅓ cup diced banana peppers **see notes
- 1 tsp fresh minced thyme for garnish
Instructions
Make the Crunchy Skillet Chickpeas
- Drain, rinse, and pat the chickpeas dry with a paper towel.
- Layer two layers of paper towel on a plate, add the chickpeas, microwave on high for about 12 - 15 minutes until about half of the chickpeas are split and the peas make a dry rustling sound when stirred.
- Heat the olive oil in a large skillet until shimmering. (I used a 12-inch cast iron skillet). Add the chickpeas to hot oil in the skillet.
- Stir the chickpeas and cook them in the oil until dry, crunchy, and golden brown. Add the smoked paprika, salt and pepper. With a slotted spoon, remove the chickpeas from the skillet and put on a baking sheet lined with a paper towel.
Make the Salad Dressing
- Once the oil in the skillet has cooled, add olive oil to make a full 1/4 of a cup of oil.
- To the oil add the Red Wine Vinegar, Honey, and Mustard,
- Whisk to combine and set aside.
Make the Cucumber Tomato Chickpea Salad
- In a large bowl, add the cucumbers, tomatoes, banana peppers, and half of the chickpeas. (see notes***) Toss to combine.
- Drizzle a tablespoon of the salad dressing, top with crumbled feta cheese, the rest of the chickpeas, and the fresh minced thyme.
- Serve immediately.
- Optional serving idea: Serve the salad in portions on a bed of baby spring greens, arugula, or kale.
Notes
*Feta Cheese: Violife makes a great Vegan Feta Cheese
**Banana Peppers: use canned peppers depending on how spicy you like them. If you don't like spicy omit them.
***The chickpeas will get slightly soggy if they sit in the salad very long. If you aren't serving the salad immediately add the chickpeas just before serving the salad. The chickpeas make a great healthy snack. You can reserve up to half of the crunchy chickpeas for snacking on later.
Nutrition
Serving: 1serving | Calories: 211kcal | Carbohydrates: 20g | Protein: 7g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Cholesterol: 6mg | Sodium: 408mg | Potassium: 290mg | Fiber: 6g | Sugar: 3g | Vitamin A: 354IU | Vitamin C: 12mg | Calcium: 84mg | Iron: 2mg
