Chickpea & Cucumber Salad with Mint Yogurt Sauce
Preparation Time:
30 min
Ingredients:
- 200g of canned chickpeas, drained and rinsed
- 100g of cucumber, diced
- 50g of cherry tomatoes, halved
- 30g of red onion, finely chopped
- 20g of fresh mint leaves, chopped
- 150g of Greek yogurt
- 10ml of olive oil
- 15ml of lemon juice
- Salt to taste
- Pepper to taste
Kitchen Tools Needed:
- mixing bowl
- knife
- cutting board
- spoon
Instructions:
- In a bowel, mix diced cucumber and tomatoes and chopped red onion, drained chickpea.
- Mint yogurt sauce needs to be prepared separately. But you will first need to take all of the ingredients of this sauce.
- Greek yogurt, mint leaves, olive oil, lemon juice, salt and pepper and blend them.
- Now, toss all the ingredients gently to totally coat the chickpea mixture and finally add the mint yogurt sauce to the chickpea mixture.
- Season the salad, as necessary and test the balance of flavor and then either eat immediately or allow the salad cool down in the refrigerator for about 15 minutes before serving.
Macros:
- Total Calories: 290kcal
- Carbs: 30g
- Proteins: 20g
- Fats: 10g
Chickpea & Cucumber Salad with Mint Yogurt Sauce is a refreshing and protein-packed dish perfect for warm weather or anytime you crave a light yet satisfying meal. The combination of crisp cucumbers and juicy cherry tomatoes adds a burst of freshness, while the chickpeas provide a hearty texture and plant-based protein that keeps you full and energized. This salad is an excellent choice for vegetarians and anyone looking to add more wholesome ingredients into their diet.
The star of this salad is the vibrant mint yogurt sauce, which brings a cool, creamy element that perfectly complements the fresh vegetables and nutty chickpeas. Greek yogurt serves as the base, offering a thick and tangy creaminess that is both rich and nourishing. Mint leaves add an aromatic brightness, while olive oil and lemon juice balance the flavors with healthy fats and a zesty citrus punch.
One of the great benefits of this salad is how quick and easy it is to prepare. Using canned chickpeas eliminates the need for long soaking and cooking, making it a convenient go-to dish when time is limited. The salad’s simple ingredients require minimal preparation yet deliver a satisfying and flavorful result that feels homemade and wholesome.
Cucumbers contribute a hydrating crunch and are naturally low in calories, packed with vitamins and antioxidants. Cherry tomatoes add a slight sweetness and vibrant color, enhancing the overall visual appeal of the dish. Red onion brings a subtle sharpness that contrasts nicely with the cooling effect of the mint yogurt sauce, creating a well-rounded flavor profile.
Greek yogurt not only makes the dressing creamy but also adds a boost of protein and probiotics, which promote gut health and aid digestion. The inclusion of olive oil in the sauce adds heart-healthy fats, while lemon juice contributes vitamin C and a refreshing tang that brightens every bite. This balance of nutrients makes the salad both delicious and nourishing.
This salad is extremely versatile. It can be enjoyed as a side dish, a light lunch, or even a healthy snack. Pair it with grilled meats, pita bread, or roasted vegetables to make a more complete meal. Additionally, you can easily customize the recipe by adding herbs like dill or parsley, or sprinkling some toasted nuts or seeds for extra crunch.
For best results, let the salad chill in the refrigerator for about 15 minutes before serving. This resting time allows the flavors to meld together, making each bite more flavorful and refreshing. Whether served immediately or chilled, this Chickpea & Cucumber Salad with Mint Yogurt Sauce is a delightful and nutritious choice that brings freshness and vibrancy to your table.
