Chickpea Cucumber Salad
This healthy and delicious salad has recently become my go-to lunch. It’s packed with superfoods and beauty-boosting ingredients.
The perfect balance of healthy and delicious, this chickpea and cucumber salad makes eating well easy. This salad is full of amazing, healthy ingredients, plus, it’s perfect to meal prep and make ahead (if you want an easy grab-and-go lunch for work). Also, it’s gluten-free and can easily be made vegan if you substitute the feta cheese for avocado.
Packed with Superfoods
Chickpeas
Chickpeas are a plant-based source of protein, making them a great option for vegetarians and vegans. Chickpeas contain essential vitamins and minerals, such as iron, magnesium, calcium, and zinc.
Tomatoes
Tomatoes contain powerful antioxidants, including lycopene, beta-carotene, and vitamin E. Lycopene, in particular, is known for its ability to combat oxidative stress and may reduce the risk of chronic diseases. The vitamin K and calcium found in tomatoes also contribute to maintaining strong bones.
Red Onion
Red onions contain high levels of quercetin, an antioxidant that helps combat oxidative stress in the body. Antioxidants can reduce inflammation and lower the risk of chronic diseases. Additionally, the vitamin C content in red onions enhances the immune system. This essential nutrient is vital for the growth and repair of tissues and helps in fighting infections.
Olive Oil
Olive oil is packed with powerful antioxidants, such as vitamin E and polyphenols, which help combat oxidative stress and inflammation in the body. The oleocanthal compound in olive oil exhibits anti-inflammatory effects similar to those of ibuprofen, providing relief and potentially reducing the risk of chronic diseases.
Garlic
Garlic contains allicin, which has antimicrobial properties. Regular intake boosts the immune system and helps combat infections. It also lowers blood pressure and cholesterol, enhancing cardiovascular health and reducing heart disease risk. Its anti-inflammatory effects promote better circulation.
How to Make It
Ingredients:
1 can (15 oz) garbanzo beans
1 cup diced cucumber
1/2 cup diced tomato ( I use cherry tomatoes)
1/4 cup diced red onion
1 tbsp olive oil
1 tbsp red wine vinegar
1 tbsp fresh lemon juice
1 tsp minced garlic (1 medium-sized clove)
1/2 tsp salt
1/4 tsp ground pepper
1/4 cup feta cheese (optional)
fresh dill (optional)
Instructions:
Step 1 - Drain and rinse a can of chickpeas. Dice the tomato, cucumber, red onion, and fresh dill.
Step 2 - In a medium bowl, combine the salad ingredients, including chickpeas, cucumbers, tomatoes, red onion, and dill.
Step 3 - Top the salad ingredients with the dressing ingredients, including lemon juice, olive oil, red wine vinegar, minced garlic, and salt and pepper. Toss until everything is coated.
Step 4 - Add feta cheese on top and garnish with more fresh dill (optional).
Tips & Variations:
To make this vegan, skip or substitute the feta cheese with avocado.
Make a double batch on Sunday to meal prep for the week ahead.
You can add more fresh herbs, such as fresh mint, parsley, or oregano to create even more flavor.