Vegan chickpea salad with cucumber and lemon

Vegan chickpea salad with cucumber and lemon: a fresh salad with chickpeas, cherry tomatoes, red onion, oregano and olive oil for warm days.

At a glance

• Serves 2
• Prep time: 10 min
• No cooking needed
• Total time: 10 min
• Calories: 310 kcal per serving
• Protein: 12 g
• Fat: 12 g
• Carbs: 32 g

Ingredients

• 1 tin of chickpeas (rinsed thoroughly)
• ¼ red onion
• ½ cucumber
• 1 handful of cherry tomatoes
• Juice of ½ lemon
• 3 tbsp olive oil
• 1 tsp dried oregano
• Salt and coarse black pepper

Method

You’ll need: chopping board · knife · mixing bowl · sieve

1. Put the thoroughly rinsed chickpeas in a large bowl.
2. Finely dice the cucumber, quarter the cherry tomatoes and slice the red onion into thin half-moons. Add everything to the chickpeas.
3. Mix the olive oil, lemon juice, oregano, salt and coarse black pepper vigorously in a small jar until the dressing comes together.
4. Pour the dressing over the salad and toss well so the cucumber, tomatoes and chickpeas are evenly coated.
5. Leave the salad in the fridge for a short while so the flavours can come together.
6. Stir gently again before serving and, if needed, season to taste with a little lemon juice, salt or black pepper.

Good to know

A salad like this often saves my lunch when I want something fresh but still substantial. It's simple and juicy, and packs a lot of flavour for very little effort.

Swaps

Tinned chickpeas → chickpeas cooked from dried (fewer additives, often less sodium) 3 tbsp olive oil → 2 tbsp extra virgin olive oil + 1 tbsp diced avocado (more fibre, a little less pure oil) Cherry tomatoes → red pepper (more vitamin C) ¼ red onion → 2 spring onions (milder)

Allergens

The recipe contains none of the most common classic allergens such as milk, egg or nuts, but chickpeas and raw onion can cause wind in people with a sensitive gut. For children and in pregnancy, use fresh, well-washed ingredients.

Frequently asked questions

Can chickpeas still cause wind even after a thorough rinse?

Yes, that can happen, because pulses contain natural fibre and certain short-chain carbohydrates. A thorough rinse helps a little, but it doesn't automatically mean they'll agree with everyone.

What's in olive oil nutritionally?

Olive oil mainly provides monounsaturated fats and smaller amounts of vitamin E. It also contains phenolic compounds, whose levels vary with quality and processing.

Can raw red onion be a problem for sensitive people?

It can, because red onions contain FODMAPs, which cause wind or a feeling of pressure in the stomach for some people. If you're sensitive, a smaller amount often helps.

What nutrients do the tomatoes and lemon add to the salad?

Tomatoes contain vitamin C, potassium and the carotenoid lycopene, among other things. Lemon also provides vitamin C and organic acids, though the exact amount depends on ripeness and storage.

Is oregano just a seasoning, or interesting nutritionally too?

Oregano is mainly there for flavour, but in dried form it also contains plant compounds. In the usual kitchen amounts, its contribution to your nutrient intake is fairly small.

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