This chickpea and cucumber salad with creamy yogurt dressing is a healthy food recipe that’s simple, satisfying, and bursting with fresh flavors. Packed with plant-based protein, refreshing vegetables, and a tangy dressing, it’s a perfect meal for busy days or light lunches.
It’s not only easy to prepare but also customizable for various dietary preferences.
Why You’ll Love This Recipe
This salad combines wholesome ingredients into a dish that feels indulgent yet keeps health at the forefront.
Chickpeas deliver a rich source of protein and fiber, making it both filling and nutritious. Cucumbers add a crisp, hydrating crunch, while the creamy yogurt dressing ties it all together with a zesty kick.
Tips for Customizing Your Salad
The beauty of this recipe is its flexibility. You can easily adapt it to fit different tastes or dietary needs. Here are a few ideas to make it your own:
- Dairy-Free Option: Swap the plain Greek yogurt for a dairy-free alternative. The result is just as creamy and delicious.
- Extra Protein: Add grilled chicken or hard-boiled eggs for an even more satisfying meal.
- Vegetarian Perfection: Sprinkle crumbled feta cheese for added creaminess and a savory boost.
- Vegan Twist: Leave out the cheese and use a plant-based mayonnaise in the dressing.
These small changes let you personalize the salad without compromising its fresh, satisfying flavor.
Storage & Meal Prep Ideas
This chickpea and cucumber salad is a lifesaver when it comes to meal prep. It stores well in the fridge for 4-5 days, making it perfect for make-ahead meals.
For best results, keep the dressing separate until ready to serve. This keeps the cucumbers crisp and the flavors bright.
Here are some quick tips to make meal prep even easier:
- Portion the salad into individual containers for grab-and-go lunches.
- Store in an airtight container to maintain freshness.
- Add the dressing just before eating for maximum crunch and flavor.
Nutritional Benefits of This Healthy Recipe
This salad doesn’t just taste great—it’s packed with health benefits, too. Chickpeas are a powerhouse of plant-based protein and fiber, supporting digestion and keeping you full longer.
Cucumbers are naturally low in calories but high in hydration, thanks to their high water content. Combined with the yogurt dressing, which provides probiotics and calcium, this dish is a well-rounded choice for a balanced diet.
A single serving comes in at just 201 calories, making it a guilt-free indulgence. Plus, the combination of healthy fats, carbs, and protein provides sustained energy throughout the day.
Perfect Pairings for Any Occasion
This versatile salad pairs beautifully with a variety of main dishes or sides. Serve it alongside grilled salmon or chicken for a protein-packed dinner.
Looking for a light summer meal? Pair it with crusty bread or a fruit salad for a refreshing contrast. The creamy yogurt dressing adds a richness that complements almost any flavor profile.
With its vibrant colors and refreshing taste, this chickpea and cucumber salad is also a fantastic option for potlucks or family gatherings. It’s a crowd-pleaser that’s sure to stand out.
When you need a healthy food recipe that’s quick, easy, and satisfying, this chickpea and cucumber salad with creamy yogurt dressing delivers on every level. It’s wholesome, adaptable, and brimming with fresh flavors that will brighten any meal.
Chickpea & Cucumber Salad with Creamy Yogurt Dressing
Equipment
- Large mixing bowl
- Small mixing bowl
- Whisk
Ingredients
For the Yogurt Dressing:
- 1/2 cup plain Greek yogurt dairy or non-dairy
- 2 tablespoons mayonnaise
- 1 tablespoon fresh lemon juice
- 1 teaspoon Dijon mustard
- 1/2 teaspoon kosher salt
- 1/4 teaspoon freshly ground black pepper
For the Salad:
- 2 15.5-ounce cans chickpeas, drained and rinsed
- 2 large English cucumbers diced
- 1/3 cup finely diced red onion or more to taste
- 2 tablespoons finely chopped fresh dill
- 2 tablespoons finely chopped fresh parsley
- 1/4 cup crumbled feta cheese optional
Instructions
- Mix the Yogurt Dressing: In a small bowl, combine the yogurt, mayonnaise, lemon juice, Dijon mustard, salt, and pepper. Stir well until the dressing is smooth and creamy. Set this aside while preparing the salad.
- Prepare the Salad Base: In a large mixing bowl, toss together the chickpeas, diced cucumbers, red onion, dill, and parsley. Ensure the ingredients are evenly distributed.
- Combine Salad and Dressing: Pour the yogurt dressing over the salad ingredients. Mix thoroughly so that the dressing evenly coats all components.
- Optional Addition: If desired, sprinkle the crumbled feta cheese over the salad and gently fold it in to combine.
- Chill and Serve: Cover the salad and refrigerate it for at least 15 minutes to allow the flavors to meld. Serve cold as a refreshing meal or side.
Notes
Nutrition
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.