Mediterranean Chickpea and Cucumber Salad
Refresh your palate with this vibrant Mediterranean Chickpea and Cucumber Salad, packed with wholesome ingredients and bursting with flavor. This simple yet nutritious dish brings together tender garbanzo beans, crisp cucumber, crunchy red onion, and tangy olives, all tossed in a zesty dressing of vegetable oil, red wine vinegar, and fresh lemon juice. Perfect as a light meal or a side dish, this salad not only delights the taste buds but also offers a healthy option for gatherings. Whether served immediately or chilled, it's a dish that encourages sharing and enjoyment.
6-8
Servings
N/A
Calories
12
Ingredients
Ingredients
garbanzo beans
1 (15 ounce can, drained)
cucumber
1 (medium, sliced and quartered)
red onion
1/3 (cup, chopped)
parsley
1/4 (cup, minced)
olives
1/2 (cup, sliced)
vegetable oil
3 (tablespoons)
red wine vinegar
3 (tablespoons)
sugar
1 (tablespoon)
lemon juice
1 (tablespoon)
garlic
2 (cloves, minced)
salt
1/4 (teaspoon)
ground pepper
1/8 (teaspoon)
Instructions
1
In a medium mixing bowl, combine the drained garbanzo beans, quartered cucumber, chopped red onion, minced parsley, and sliced olives. Stir gently to combine.
2
In a separate bowl or a jar with a tight-fitting lid, combine the vegetable oil, red wine vinegar, sugar, lemon juice, minced garlic, salt, and ground pepper. Whisk or shake well until the mixture is emulsified.
3
Pour the dressing over the salad mixture and toss until all ingredients are well-coated with the dressing.
4
Serve the salad immediately for a fresh crunch, or cover and refrigerate for up to 24 hours to let the flavors meld together.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are the main ingredients in this Mediterranean Chickpea and Cucumber Salad?
The salad consists of garbanzo beans, medium cucumber, red onion, fresh parsley, and sliced olives, tossed in a homemade zesty dressing.
How many people does this recipe serve?
This recipe is designed to yield approximately 6 to 8 servings.
Is this salad suitable for a vegan diet?
Yes, all the ingredients including the dressing are 100% plant-based and vegan-friendly.
Is this recipe gluten-free?
Yes, the ingredients used in this salad are naturally gluten-free.
Can I use dried chickpeas instead of canned ones?
Yes, you can use dried chickpeas, but they must be soaked and cooked until tender before being added to the salad.
What type of cucumber is best for this salad?
A medium cucumber is recommended; English or Persian cucumbers are often preferred for their thinner skins and fewer seeds.
Should I peel the cucumber before slicing?
Peeling is optional. Leaving the skin on provides extra color and fiber, but you can peel it if you prefer a softer texture.
Can I substitute the vegetable oil in the dressing?
Yes, extra virgin olive oil or avocado oil are excellent healthy alternatives for the dressing.
What can I use if I don't have red wine vinegar?
You can substitute red wine vinegar with apple cider vinegar or white wine vinegar.
Can this salad be made in advance?
Yes, this is an excellent meal prep dish. You can refrigerate it for up to 24 hours to let the flavors meld together.
How long can I store leftovers in the refrigerator?
Leftovers can be stored in an airtight container in the refrigerator for up to 3 to 4 days.
Can I freeze this chickpea salad?
Freezing is not recommended because the cucumbers will lose their crisp texture and become mushy once thawed.
Is there a substitute for red onion?
Yes, you can use shallots or green onions for a milder flavor, or soak the red onions in cold water first to reduce their bite.
What kind of olives are best for this recipe?
The recipe calls for sliced olives; Kalamata olives add a great Mediterranean flair, but black or green olives work well too.
Can I omit the sugar from the dressing?
Yes, the sugar is used to balance the acidity of the vinegar. You can omit it or use a natural sweetener like honey or agave.
Can I use bottled lemon juice instead of fresh?
Fresh lemon juice is recommended for the best flavor, but bottled lemon juice can be used in a pinch.
How should I prepare the garlic for the dressing?
The garlic should be finely minced or pressed to ensure it is evenly distributed throughout the dressing.
What if I don't have fresh parsley?
If you don't have fresh parsley, you can use 1 tablespoon of dried parsley, though fresh herbs provide a more vibrant flavor.
Can I add other vegetables to this salad?
Absolutely. Cherry tomatoes, bell peppers, or radishes would make great additions to this Mediterranean base.
Would feta cheese be a good addition?
Yes, adding crumbled feta cheese is a popular variation that adds a creamy, salty element to the salad.
Is this salad considered low protein?
According to the recipe category, it is classified as Low Protein, making it suitable for specific dietary requirements.
How do I properly drain the garbanzo beans?
Pour the canned beans into a colander, rinse them under cold water to remove excess sodium, and let them drip dry.
Can I double the recipe for a large gathering?
Yes, you can easily double or triple the ingredients to serve a larger group.
What are some serving suggestions for this salad?
It can be served as a light lunch, a side dish for grilled meats, or stuffed into pita bread.
Can I use a different type of bean?
Yes, cannellini beans or navy beans are good substitutes if you do not have garbanzo beans.
How do I quarter the cucumber slices?
Slice the cucumber lengthwise into four long strips, then chop those strips crosswise into small pieces.
Why should I let the salad sit before serving?
Allowing it to sit helps the chickpeas and vegetables absorb the dressing, resulting in a deeper flavor profile.
Is this salad spicy?
No, this salad is tangy and refreshing. You can add red pepper flakes if you prefer a spicy kick.
Can I use apple cider vinegar instead of red wine vinegar?
Yes, apple cider vinegar provides a slightly fruitier acidity that complements the chickpeas well.
How do I get the dressing to emulsify?
Whisk the ingredients vigorously in a bowl or shake them in a tightly sealed jar until the oil and vinegar are fully combined.