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There’s something undeniably satisfying about a cold, creamy salad that bursts with freshness and flavor—especially when it’s also packed with plant-based protein. That’s exactly what you get with this creamy chickpea cucumber salad. Whether you’re looking for a light lunch, a vibrant side dish, or a quick meal prep option, this salad checks all the boxes.
Inspired by Mediterranean flavors and fresh summer produce, this salad brings together the satisfying heartiness of chickpeas with the crisp coolness of cucumbers, sweet bell peppers, juicy cherry tomatoes, and a tangy, herbaceous creamy dressing. I first made this salad on a hot afternoon when I craved something cooling yet nourishing—and it became an instant favorite in my weekly rotation.
Why Make This Creamy Chickpea Cucumber Salad?
If you’ve ever wanted a salad that’s both refreshing and filling, this is it. Here’s why this recipe stands out:
Plant-Based Protein Powerhouse: Chickpeas bring substance to this salad, offering high fiber and plant-based protein that keeps you full and energized.
Cooling and Hydrating: Cucumbers and cherry tomatoes are not just flavorful—they’re also hydrating, making this salad ideal for warm-weather meals or post-workout refueling.
Quick and Easy: With just a bit of chopping and mixing, you can have this salad ready in under 15 minutes. Perfect for busy days or lazy weekends.
Fresh and Creamy: The creamy dressing—made with either vegan Greek-style yogurt or a dairy-free dressing—adds a smooth, tangy element that ties the ingredients together beautifully.
Versatile for Any Occasion: Serve it at BBQs, potlucks, or pack it for lunch. It’s always a crowd-pleaser and can easily be made in advance.
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Ingredients List
Here’s everything you’ll need to make this creamy chickpea cucumber salad:
Salad Base
1 can (15 oz) chickpeas, drained and rinsed (or 1.5 cups cooked chickpeas)
1 cup cherry tomatoes, halved or quartered
1 medium cucumber, diced
1 red bell pepper, chopped
¼ small red onion, finely chopped (optional for milder flavor)
2 tablespoons fresh mint leaves, chopped
2 tablespoons fresh parsley or cilantro, chopped
Creamy Dressing
½ cup plain vegan Greek-style yogurt (or unsweetened dairy-free yogurt)
1 tablespoon olive oil
1 tablespoon lemon juice
1 teaspoon Dijon mustard
1 garlic clove, minced
Salt and pepper, to taste
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Step-by-Step Instructions
Making this salad is as easy as chop, mix, and enjoy. Follow these simple steps:
1. Prepare the Vegetables
Wash and chop the cherry tomatoes, cucumber, red bell pepper, red onion, and herbs. Dice the vegetables into bite-sized pieces for better texture and even distribution.
2. Rinse the Chickpeas
If using canned chickpeas, drain and rinse them thoroughly under cold water. Let them dry on a towel or in a colander.
3. Mix the Dressing
In a medium bowl, whisk together the vegan yogurt, olive oil, lemon juice, Dijon mustard, garlic, salt, and pepper until smooth and creamy.
4. Combine Everything
In a large salad bowl, combine chickpeas, chopped vegetables, and herbs. Pour the creamy dressing over the top and gently toss until evenly coated.
5. Chill (Optional)
You can serve the salad immediately, but for best flavor, cover and chill in the refrigerator for 15–30 minutes to let the flavors meld.
6. Garnish and Serve
Garnish with additional fresh mint or a sprinkle of black pepper. Serve as is or pair with toasted pita, grain bowls, or grilled veggies.
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Tips and Substitutions
Customizing this salad to your taste or dietary needs is easy:
No vegan yogurt? Use a creamy tahini dressing or mashed avocado with lemon juice for a rich texture.
Want it tangier? Add a splash of apple cider vinegar or more lemon juice.
Love spice? Toss in some chopped jalapeño or a dash of cayenne.
Low FODMAP-friendly? Omit the garlic and onion and use chives or green onion tops instead.
Recipe Variations
Here are a few twists to try:
Mediterranean-Inspired: Add Kalamata olives, crumbled vegan feta, and a pinch of oregano for a Greek-inspired version.
Add Greens: Mix in baby spinach, arugula, or massaged kale for a heartier salad base.
Grain Boost: Add quinoa, cooked bulgur, or farro to turn this salad into a protein-packed grain bowl.
Creamy Avocado Twist: Swap or supplement the dressing with mashed avocado and lime juice for a creamier texture with healthy fats.
Nutritional Information (Per Serving)
Serving Size: 1 generous cup
Servings: 4
Calories: ~210
Protein: 9g
Fat: 8g
Carbohydrates: 26g
Fiber: 7g
Sugar: 4g
Vitamin C: 65% DV
Iron: 15% DV
Calcium: 6% DV
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Storage and Serving Suggestions
Storage
Store in an airtight container in the refrigerator for up to 3–4 days.
The salad may become slightly watery after a day—just give it a quick stir before serving.
Serving Ideas
As a Main Dish: Serve with pita or on top of leafy greens.
As a Side: Great with grilled veggie skewers, baked tofu, or veggie burgers.
For Meal Prep: Portion into containers and pack with crackers or wraps for an easy lunch.
Common Questions
Can I make this salad ahead of time?
Yes. In fact, the flavors get even better after a short chill. Just wait to add any delicate greens (like spinach) until just before serving.
What kind of yogurt works best?
Use an unsweetened, plain vegan Greek-style yogurt for the creamiest texture. Almond, soy, or cashew-based options work well.
Is this recipe gluten-free?
Yes, it’s naturally gluten-free. Just double-check that your yogurt and mustard are certified gluten-free if you’re sensitive.
Can I use dried chickpeas instead of canned?
Absolutely. Soak and cook them in advance—about 1.5 cups cooked chickpeas equals one 15 oz can.
Conclusion
The creamy chickpea cucumber salad is the kind of go-to recipe you’ll find yourself returning to again and again. It’s simple, satisfying, and bursting with nourishing ingredients that leave you feeling energized and refreshed. Whether you’re serving it up as a quick lunch or showcasing it at your next gathering, this salad brings color and life to the table.
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