How many calories are in Chickpea, Tomato and Cucumber Salad?
Chickpea, Tomato and Cucumber Salad has about 455 calories per serving based on the current ingredient list and serving size on this page.
InternationalSaladsVegetarianGluten FreeVeganHigh ProteinHigh FiberQuick Meals30 Minute MealsPost-Workout MealsBalanced Meals
Chickpea, Tomato and Cucumber Salad
Chickpea, Tomato and Cucumber Salad is a Salads international recipe with 455 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
455 kcal
Total Time
10 min
Servings
1
Protein
42.9 g
About This Recipe
The story behind Chickpea, Tomato and Cucumber Salad
Chickpea, Tomato and Cucumber Salad is a salads recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around chickpeas, tomato, and cucumber.
Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 455 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 10 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Chickpea, Tomato and Cucumber Salad worth coming back to.
Ingredients
- Chickpeas1 cup (200 g)
- Tomato1 count (130 g)
- Cucumber3/4 cup (90 g)
- Olive Oil2 teaspoon (10 ml)
- Lemon Juice1 tablespoon (15 g)
- Mustard1 teaspoon (5 g)
Instructions
- 1
Step 1
For this recipe you need cooked chickpeas.
- 2
Step 2
Dice the tomato and cucumber.
- 3
Step 3
In a bowl or container, mix the olive oil, lemon juice, mustard and salt and pepper to taste. Optional: Add a pinch of garlic powder and cumin.
- 4
Step 4
Serve the tomato, cucumber and chickpeas in a salad bowl.
- 5
Step 5
Season with the dressing and mix well.
Nutrition Snapshot
Macros and micros at a glance
66/ 100
Forkd Score · Strong
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
455
Protein
42.9g
Carbs
134.9g
Fat
21.9g
Fiber
26.2g
Micronutrients
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Vegetarian
Yes
Vegan
Yes
Gluten Free
Yes
Dairy Free
No
Allergens
Tree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Chickpea, Tomato and Cucumber Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Chickpea, Tomato and Cucumber Salad
How long does Chickpea, Tomato and Cucumber Salad take to make?
Chickpea, Tomato and Cucumber Salad takes about 10 minutes from start to finish. That is roughly about 10 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Chickpea, Tomato and Cucumber Salad?
Most ingredients in Chickpea, Tomato and Cucumber Salad can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Chickpea, Tomato and Cucumber Salad?
Chickpea, Tomato and Cucumber Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Chickpea, Tomato and Cucumber Salad?
Chickpea, Tomato and Cucumber Salad is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.
How do I reheat Chickpea, Tomato and Cucumber Salad?
Chickpea, Tomato and Cucumber Salad is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.
Can I scale Chickpea, Tomato and Cucumber Salad up or down?
Yes. Chickpea, Tomato and Cucumber Salad is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Chickpea, Tomato and Cucumber Salad?
A large skillet, saucepan, or sheet pan works well for Chickpea, Tomato and Cucumber Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Chickpea, Tomato and Cucumber Salad is cooked properly?
Chickpea, Tomato and Cucumber Salad is done when the ingredients are tender and heated through and the flavors have come together. Taste toward the end of cooking and adjust the seasoning before serving.
Is Chickpea, Tomato and Cucumber Salad suitable for vegetarians?
Yes. Chickpea, Tomato and Cucumber Salad is suitable for vegetarians as written.
Is Chickpea, Tomato and Cucumber Salad gluten-free?
Yes. Chickpea, Tomato and Cucumber Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Chickpea, Tomato and Cucumber Salad?
Yes. This recipe includes Tree Nut and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Chickpea, Tomato and Cucumber Salad ahead of time?
Chickpea, Tomato and Cucumber Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Chickpea, Tomato and Cucumber Salad for my calorie or macro goals?
Chickpea, Tomato and Cucumber Salad already lands in a fairly high-protein range at about 42.9 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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