Name: Healthy Chickpea Cucumber Salad with Feta & Tomatoes
Prep time: 10 min
Total time: 10 min
Cuisine: Mediterranean
Ingredients: 1 can (15 oz) chickpeas, drained and rinsed (or 1.5 cups cooked chickpeas); 1 large cucumber, diced; 1 cup cherry tomatoes, halved; 1/4 small red onion, thinly sliced; 1/3 cup feta cheese, crumbled; 2 tbsp fresh parsley, chopped; 2 tbsp olive oil; 1 tbsp lemon juice; 1 tbsp red wine vinegar; 1 clove garlic, minced; 1/2 tsp salt; 1/4 tsp black pepper

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Short Description

This refreshing and nutritious Chickpea Cucumber Salad with Feta & Tomatoes is a perfect balance of crisp vegetables, creamy feta cheese, and protein-packed chickpeas. Light yet satisfying, this salad is ideal for a quick lunch, a side dish, or a potluck favorite. Packed with fiber, healthy fats, and vibrant flavors, it’s a dietitian-approved recipe that supports a balanced diet.

Why You’ll Love This Recipe

Nutritious and Balanced: Chickpeas provide plant-based protein and fiber, while cucumbers and tomatoes offer hydration and antioxidants.
Quick and Easy: Minimal prep work makes this salad perfect for busy days.
Great for Meal Prep: Stays fresh in the fridge for a couple of days, making it a great make-ahead meal.
Versatile and Customizable: Easily adaptable with different ingredients to suit your preferences.
Delicious and Refreshing: A combination of creamy feta, crisp cucumbers, and juicy tomatoes gives a satisfying texture and taste.

Ingredients

chickpeas (canned or cooked)
cucumber
cherry tomatoes
red onion
feta cheese
fresh parsley
olive oil
lemon juice
red wine vinegar
garlic
salt
black pepper

Directions

Prepare the Ingredients: Rinse and drain the chickpeas. Dice the cucumber, halve the cherry tomatoes, and finely slice the red onion. Chop fresh parsley and crumble the feta cheese.
Make the Dressing: In a small bowl, whisk together olive oil, lemon juice, red wine vinegar, minced garlic, salt, and black pepper.
Combine Everything: In a large mixing bowl, combine the chickpeas, cucumber, tomatoes, red onion, and parsley.
Add the Dressing: Pour the dressing over the salad and toss well to combine all ingredients evenly.
Incorporate the Feta: Gently fold in the crumbled feta cheese.
Chill and Serve: Let the salad rest for about 15 minutes to allow flavors to meld. Serve immediately or refrigerate for later.

Variations

Add Protein: Boost protein content with grilled chicken, tofu, or quinoa.
Extra Crunch: Include bell peppers or toasted almonds for added texture.
Spicy Kick: Sprinkle in red pepper flakes or add diced jalapeño for some heat.
Herb Swap: Substitute parsley with fresh basil, mint, or cilantro for a different flavor profile.
Dressing Twist: Try balsamic vinaigrette or a tahini-based dressing for a unique taste.

Servings and Timing

Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4-6

Storage/Reheating

Refrigeration: Store in an airtight container in the fridge for up to 3 days.
Avoid Freezing: The texture of cucumbers and feta cheese may become unappealing after freezing.
Reheating: Best served cold, but if needed, bring it to room temperature before serving.

FAQs

How can I make this salad vegan?

Skip the feta or replace it with a plant-based feta alternative or nutritional yeast.

Can I use dried chickpeas instead of canned?

Yes! Soak and cook dried chickpeas according to package instructions before using.

What type of cucumber works best?

English cucumbers are ideal as they have fewer seeds and a thin skin, but regular cucumbers work too.

Can I make this salad in advance?

Yes, but for the best freshness, add the feta and dressing just before serving.

How do I reduce the sharpness of red onions?

Soak sliced onions in cold water for 10 minutes to mellow their flavor.

Is this salad gluten-free?

Yes, all the ingredients are naturally gluten-free.

What can I serve this with?

It pairs well with grilled fish, chicken, or a side of warm pita bread.

Can I add other beans?

Absolutely! Try adding black beans or white beans for variety.

Is this salad keto-friendly?

While chickpeas contain carbs, reducing the portion and adding more feta and olive oil can make it more keto-friendly.

Can I use lime juice instead of lemon?

Yes, lime juice adds a slightly different but equally refreshing citrus flavor.

Conclusion

This Healthy Chickpea Cucumber Salad with Feta & Tomatoes is a simple yet flavorful dish packed with nutrition and freshness. Whether enjoyed as a light meal or a complementary side, this salad is sure to be a crowd-pleaser. Try it today and enjoy a healthy, delicious boost to your diet!

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