Recipe description
July 26, 2026
Chickpea salad with tomato and cucumber
Fiber-rich chickpea salad supports gentle digestion and gut balance.
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and vegetables supports gut health and fullness.
- Includes diverse plant foods and olive oil for healthy polyphenols.
- Simple, quick, no-cook method with a balanced mix of protein, fat, and carbs.
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
2
cup
Tomato
1
piece
Cucumber
1
piece
Oil, olive
2
tablespoon
Lemon juice
1
tablespoon
Parsley
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Drain and rinse the chickpeas thoroughly under cold water.
2
Dice the tomato and cucumber into small, even pieces.
3
In a large bowl, combine chickpeas, diced tomato, and cucumber.
4
Add olive oil, lemon juice, chopped parsley, salt, and black pepper.
5
Gently toss all ingredients until evenly coated.
6
Chill in the refrigerator for at least 15 minutes before serving.
More Recipes For Your Gut
Nutrition
410 kcal
Calories
15 g
Protein
50 g
Carbohydrates
13 g
Fiber
7 g
Sugar
14 g
Fat
1.5 g
Saturated fat
1.4 g
Salt
FAQ
Is this salad suitable for vegan/vegetarian diets?
Yes. It’s built from plant-based ingredients and contains no meat or dairy.
How long does it keep in the fridge?
About 2–3 days in an airtight container; flavors may develop over time.
Can I make it ahead?
Yes. It can be prepared a day or two in advance and refrigerated; for best texture, add parsley and lemon juice just before serving.
Is it high in protein?
The chickpeas provide protein and fiber, but it’s not a high-protein dish on its own. Pair with grains if you want more protein.
How can I reduce the salt?
Use less salt or rinse canned chickpeas; you can amplify flavor with extra lemon or herbs.
Is it gluten-free?
Yes. All ingredients are naturally gluten-free.
How can I customize it?
Try different herbs, add red onion or peppers, or include feta or vegan cheese if you like; the base is flexible.
What should I serve it with?
A light lunch or side works well—pair with whole-grain bread, brown rice, quinoa, or a green salad.
How should I store leftovers?
Refrigerate in an airtight container and use within 2–3 days; stir before serving.
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