A fresh, creamy and crunchy salad made with crisp cucumbers, red onion, roasted chickpeas, herbs and a zesty lemon-yogurt dressing. It’s perfect as a light lunch, side dish, or Mediterranean-inspired meal. Cucumbers are naturally very low in calories, while chickpeas add protein, fiber and satisfying texture.
Ingredients
For the Salad
- 2 large English cucumbers, thinly sliced
- 1 can (15 oz / 425 g) chickpeas, drained and rinsed
- ½ small red onion, thinly sliced
- ¼ cup fresh parsley, chopped
- 2 tbsp fresh cilantro or dill
- 1 tbsp olive oil
- ½ tsp paprika
- ½ tsp garlic powder
- ¼ tsp cumin
- ¼ tsp black pepper
- ¼ tsp red pepper flakes
- Salt, to taste
For the Creamy Dressing
- ½ cup plain Greek yogurt
- 1 tbsp fresh lemon juice
- 1 tbsp extra-virgin olive oil
- 1 small garlic clove, minced
- ½ tsp dried oregano
- ¼ tsp black pepper
- Salt, to taste
- 1–2 tbsp water, if needed
Instructions
- Prepare the chickpeas: Pat the drained chickpeas very dry with paper towels.
- Toss chickpeas with olive oil, paprika, garlic powder, cumin, black pepper and a pinch of salt.
- Air-fry at 400°F (200°C) for 12–16 minutes, shaking halfway, until golden and crispy. You can also roast them at 425°F (220°C) for 20–25 minutes.
- While they cook, slice the cucumbers and red onion and place them in a large bowl.
- Add parsley, cilantro or dill, and red pepper flakes.
- In a separate bowl, whisk together Greek yogurt, lemon juice, olive oil, garlic, oregano, pepper and salt.
- Add a little water if the dressing is too thick.
- Pour the dressing over the cucumber mixture and gently toss.
- Add the crispy chickpeas and fold them in gently.
- Finish with extra herbs, red pepper flakes and a squeeze of fresh lime or lemon.
- Serve immediately for the best crunch.
Quick Details
Prep: 15 minutes
Cook: 15 minutes
Total: 30 minutes
Servings: 4
Estimated Nutrition
Per serving; estimates vary with yogurt, chickpea and oil brands.
- Calories: ~240 kcal
- Protein: ~9 g
- Carbohydrates: ~27 g
- Fat: ~11 g
- Fiber: ~7 g
- Sugar: ~7 g
- Sodium: ~350 mg
For reference, USDA FoodData Central lists raw cucumber at about 15 kcal/100 g, while plain nonfat Greek yogurt is about 59 kcal and 10.2 g protein/100 g; exact recipe nutrition depends heavily on the yogurt and amount of olive oil used.
Q&A
Q: Can I make this salad ahead of time?
A: Yes. Prepare the vegetables and dressing ahead, but add the crispy chickpeas just before serving so they stay crunchy.
Q: Can I use regular yogurt?
A: Yes. Greek yogurt gives the dressing a thicker, creamier texture and more protein.
Q: Can I skip the chickpeas?
A: Absolutely. You can replace them with grilled chicken, feta, white beans or toasted seeds.
Q: How long does it last?
A: Refrigerate in an airtight container and enjoy within 1–2 days. The cucumbers will release water over time.
Q: Is this vegetarian?
A: Yes, when made with vegetarian-friendly Greek yogurt.
Q: Is it Mediterranean-style?
A: Yes. The combination of cucumber, chickpeas, herbs, lemon, olive oil and yogurt fits well with Mediterranean-inspired cooking.