Chickpea Cucumber Salad (Life-changing Marinade)

This marinated chickpea cucumber salad is a game-changer for anyone who thinks canned chickpeas taste bland or a little “off.”

By soaking them in a simple olive oil and vinegar dressing for just 15 minutes—about the time it takes to chop the veggies—you transform them into something zesty, bright, and irresistibly tasty. ✨

Louise and I love how this step erases that canned flavor and turns plain chickpeas into the star of the show. The result is a protein packed salad that’s fresh, crunchy, and full of Mediterranean flavor. 🥒

Not only is this dish quick to make, but it’s also loaded with fiber, plant-based protein, and heart-healthy fats—all the things your doctor (and health) will thank you for.

Whether you serve it as lunch, dinner, or a side, it’s a smart way to eat more veggies and beans without feeling like you’re on a diet. 🥗 Truly, a plant based salad bowl worth making again and again.

Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.

• Chickpeas: canned chickpeas make this super fast, but you can also cook your own from dry for a more authentic Mediterranean chickpea salad flavor. White beans or lentils work as a substitute.
• Cherry tomatoes: sweet and juicy, they brighten up the dish. Substitute grape tomatoes or diced regular tomatoes if that’s what you have.
• Cucumber: adds crunch and freshness. Persian or English cucumbers are best, but zucchini works in a pinch.
• Kalamata olives: their briny bite balances the creamy avocado. Use green olives, capers, or even pickled peppers if you prefer.
• Shallot: gives a mild oniony kick. Sub with green onions for freshness or red onion for a sharper taste.
• Corn: fresh kernels in summer taste amazing, but frozen or canned corn keep this salad doable year-round. Grilled corn adds a smoky twist.
• Parsley: bright and herby. Basil, cilantro, or fresh mint are all excellent swaps depending on your taste.
• Avocado: creamy richness that makes the salad more satisfying. If you don’t have avocado, diced roasted sweet potato can add a similar hearty feel.
• Feta (optional): crumbled feta adds tang and creaminess. For a dairy-free version, skip it or use marinated tofu cubes.

For the Dressing

• Extra virgin olive oil: the base for our olive oil dressing. Avocado oil works too.
• Red wine vinegar: bold and tangy. Apple cider vinegar is milder but equally delicious. Fresh lemon juice works too.
• Mustard: Dijon gives creaminess and depth, but yellow mustard works if that’s what’s in your fridge.
• Honey: balances the acidity. Swap with maple syrup or agave for a vegan option.
• Dried oregano: adds a Mediterranean touch. Try Italian seasoning or thyme if you’re out.

Step 1: Make the Dressing

In a small bowl, whisk together the olive oil, vinegar, mustard, honey, oregano, salt, and pepper until smooth. This quick olive oil vinegar dressing is the flavor base of the salad.

Step 2: Marinate the Chickpeas

Add the chickpeas to the dressing and let them soak up the flavors while you chop the vegetables.

Tip: For extra flavor, try warming the chickpeas in the microwave for 30 seconds before mixing them in—the heat helps them absorb the dressing even better.

Dice the cucumber, halve the cherry tomatoes and olives, slice the shallot, and chop the parsley. Add everything into a large mixing bowl. Fresh, colorful veggies are what make this a real healthy salad.

Pour the marinated chickpeas and dressing over the vegetables. Toss well until all the ingredients are coated in the flavorful dressing.

Step 4: Finish and Serve

Gently fold in the diced avocado and, if you like, crumbled feta for extra creaminess. Serve right away, or let it chill in the fridge for even more flavor.