Recipe description
June 18, 2026
Chickpea salad with cucumber and tomato
A crunchy, fiber-rich chickpea salad to support gentle digestion.
92%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and vegetables.
- Colorful plant foods support dietary diversity.
- Balanced with plant-based protein and healthy fats.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Chickpea
1
cup
Cucumber
1
piece
Tomato
2
piece
Olive Oil
2
tablespoon
Salt
0.5
teaspoon
Black Pepper
0.25
teaspoon
Lemon juice
1
tablespoon
Instructions
1
Rinse and drain the chickpeas.
2
Chop the cucumber and tomatoes into bite-sized pieces.
3
In a bowl, combine the chickpeas, cucumber, and tomato.
4
Drizzle with olive oil and lemon juice.
5
Season with salt and black pepper to taste, then toss to combine.
6
Serve immediately or chill in the refrigerator before serving.
More Recipes For Your Gut
Nutrition
380 kcal
Calories
15 g
Protein
40 g
Carbohydrates
10 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are the key health benefits of this salad?
It is plant-based and high in fiber; chickpeas provide protein and fiber, while cucumber and tomato add hydration and polyphenols to support gut health.
Is this recipe vegan, vegetarian, and gluten-free?
Yes—it's vegan and vegetarian and naturally gluten-free, unless the dressing includes gluten-containing ingredients.
How long does it take to prepare?
About 15–20 minutes active; little or no cooking if using canned chickpeas.
Can I make it ahead or store leftovers?
Yes—refrigerate leftovers for 1–2 days in an airtight container; best served fresh; keep the dressing separate if possible.
How can I customize the dressing or add ingredients?
Use a light olive oil–lemon dressing; add herbs (parsley, dill) and extra vegetables (cucumber, tomato, pepper) or feta/olives if not vegan.
How can I increase protein or fiber?
Use dried chickpeas (soak and cook) for more protein/fiber; add quinoa, lentils, or seeds like hemp; more vegetables boost fiber.
Are there any dietary cautions (e.g., for sensitive stomach or FODMAPs)?
Chickpeas are higher in FODMAPs in larger portions; keep portions moderate if sensitive; rinse canned chickpeas to reduce starch; consult a dietitian for personalized advice.
How should I serve this dish (meal ideas)?
Great as a lunch salad, side, or quick weeknight meal; pairs well with greens, bread, or a protein.
Can I swap chickpeas for other legumes?
Yes—black beans, lentils, or white beans can be used; flavor and texture will change a bit.
What's the best way to store the dressing separately if making ahead?
Keep dressing in a sealed jar in the fridge; shake or whisk before tossing with the salad.
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