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    Cucumber Chickpea Tomato Salad

    Published on July 11, 2019. Last updated on August 14, 2022 by Gina Marie 22 Comments

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    This cucumber chickpea tomato salad is a big hit even if you don’t like salads. It’s a healthy and filling side dish taking only 10 minutes to prepare!

    pouring dressing over cucumber tomato salad

    I am NOT a fan of salads. They aren’t the first thing I think about in regards to vegan weight gain. But, salads can be very healthy for one’s health. 

    The trick is to bulk them up with calorie-dense foods (typically high fat foods) and plant-based protein. This Mediterranean inspired cucumber chickpea tomato salad has both of those components. 

    You can read more about a vegan Mediterranean diet by visiting Veggies Save the Day website.

    What Makes this Salad Curve Building Friendly?

    There are 3 ingredients added to this salad that makes it good for healthy weight gain:

    • Chickpeas. Packed with plant-based protein and “curvy” carbohydrates. 
    • Hemp Seeds. Also a good source of plant-based protein and healthy “fat full” foods. 
    • Avocados. Very high in calories and an awesome source of “fat full” foods. It helps make the salad more filling. 

    What to Eat with This Salad?

    This salad is good on its own! You can also eat it with the following vegan recipes:

    • BBQ Lentil Meatballs
    • BBQ Stuffed Sweet Potatoes
    • Vegan Lentil Loaf
    • Vegan BBQ Recipes

    How to make Cucumber Chickpea Tomato Salad?

    *Please read detailed and printable recipe card below for full ingredients and instructions.

    Put Together Your Salad

    1. Chop your veggies and add them to a bowl. Then make your salad dressing sauce.  (Photos 1 & 2)
    2. Pour your dressing over your salad and toss. (Photos 3 & 4)
    4 grid photo of making salad and salad dressing

    Substitution, Cook, and Storage Tips:  

    • I used canned chickpeas for convenience but if you prefer you can use dried chickpeas. Be sure to soak and cook them first of course. 
    • Don’t like chickpeas? Try this dish with white or black beans.
    • Pine nuts pair well with this salad and can be used in place of hemp seeds.
    • Add some vegan feta to this salad! I love Violife's vegan feta or you can make your own Homemade Vegan Feta.
    • This salad will keep in the fridge for 2 - 3 days. It is NOT freezer friendly. 

    How Does This Recipe Help With Vegan Weight Gain?

    The chickpeas and avocado in this recipe are high in protein, "curvy" carbohydrates, and healthy fats (a calorie-dense food) perfect for healthy weight gain.

    One serving of chickpeas (100 grams or ½ cup) has 19 grams of protein and 61 grams of carbohydrates. One medium avocado has 300 calories and 29 grams of healthy fat!

    How Does This Recipe Help With Vegan Weight Loss?

    You can make this recipe apart of your vegan weight loss plan by:

    • Lower the portion serving.
    • Omit the chickpeas, avocados, OR hemp seeds (not all three as you want some substance to your salad). 
    • Add lettuce to your salad as it’s high watered, low calorie, and make you full faster.
    mixed up cucumber tomato salad in a large mixing bowl

    More Salad Recipes You’ll Love

    • Vegan Protein Salad
    • Vegan Corn Salad
    • Vegan Potato Salad

    Other Chickpea Recipes 

    • Vegan Chickpea Curry

    WANT MORE? Subscribe to my NEWSLETTER  and follow along on Pinterest, Facebook, and Tik Tok for the latest updates.

    pouring dressing over cucumber tomato salad

    Cucumber Chickpea Tomato Salad

    This cucumber chickpea tomato salad is a big hit even if you don’t like salads. It’s a healthy and filling side dish taking only 10 minutes to prepare!
    4.94 from 15 votes
    Print Pin Rate
    Course: Salad, Side Dish
    Cuisine: Raw Vegan, Vegan
    Keyword: cucumber chickpea tomato salad, cucumber tomato salad, tomato cucumber salad
    Prep Time: 10 minutes minutes
    Cook Time: 0 minutes minutes
    Total Time: 10 minutes minutes
    Servings: 3 servings
    Calories: 392kcal
    Author: Gina Marie

    Ingredients

    Salad

    • 1 large cucumber note 4
    • ½ cup cherry tomatoes, chopped note 4
    • ¼ medium red onion, chopped
    • 1-2 medium avocado, chopped
    • 1 can (15 ounces) can chickpeas (Garbanzo beans), drained note 1
    • ½ - 1 cup kalamata olives note 2
    • handful parsley
    • handful cilantro

    Salad Dressing

    • ¼ cup extra virgin olive oil
    • 2 tablespoons lime juice
    • 1 tablespoon red wine vinegar
    • ¼ teaspoon black pepper
    • ½  teaspoon sea salt
    • 1 teaspoon garlic powder
    • 1 tablespoon agave nectar

    Optional Addition

    • 1 tablespoon whole hempseeds note 3
    US Customary - Metric

    Instructions

    • Rinse and chop your cucumbers, onions, avocados, parsley, and cilantro. Add these ingredients to a large salad mixing bowl.
    • Rinse and slice your cherry tomatoes in half and add them all to a large salad bowl along with your chickpeas and olives.
    • Grab a small bowl and add olive oil, lime juice, red wine vinegar, black pepper, sea salt, garlic powder, and agave nectar. Mix well and pour over your salad.
    • Sprinkle on your hempseeds and toss your salad until flavors are fully combined.
    • Serve immediately alone or with your favorite Vegan BBQ Recipes. You can store in the refrigerator for 3 days.

    Video

    Notes

    1. CHICKPEAS: I used canned chickpeas for convenience but if you prefer you can use dried chickpeas. Be sure to soak and cook them first of course. Don’t like chickpeas? Try this dish with white or black beans!
    2. OLIVES: This salad has kalamata olives which really gives the salad flavor. You can swap out with green olives or omit completely if you do not like the taste of olives. 
    3. OPTIONAL: Pine nuts pair well with this salad and can be used in place of hemp seeds. Or hemp seeds can be omitted as it won't effect the taste however you will lose calories by doing so. 
    4. ADDITIONS & SUBSITUTIONS: English Cucumbers will work just fine for this salad if you want to use that instead. Also you can use chopped Roma (plum) tomatoes, multiple colored cherry tomatoes, or even red peppers. Raw zucchini would also be a great addition to this salad! 

    Nutrition

    Nutrition Facts
    Cucumber Chickpea Tomato Salad
    Amount Per Serving (1 serving)
    Calories 392 Calories from Fat 189
    % Daily Value*
    Fat 21g32%
    Saturated Fat 2g13%
    Polyunsaturated Fat 1g
    Monounsaturated Fat 8g
    Sodium 493mg21%
    Potassium 295mg8%
    Carbohydrates 43g14%
    Fiber 12g50%
    Sugar 9g10%
    Protein 10g20%
    Vitamin A 624IU12%
    Vitamin C 10mg12%
    Calcium 112mg11%
    Iron 4mg22%
    * Percent Daily Values are based on a 2000 calorie diet.
    DID YOU MAKE THIS RECIPE?Be sure to PIN IT on Pinterest, leave a comment below, rate it, and mention @_VeganWithCurves using #veganwithcurves hashtag on Instagram so I can see it!

    Update Notes: This post was originally published on July 18, 2018, but was republished with new photos, step by step instructions, tips, and a video on July 11, 2019.


    As an Amazon Associate, I earn from qualifying purchases. Please read my full Affiliate Disclaimer.

    © Gina Marie Hoskins. Vegan With Curves. All Rights Reserved. Unless noted otherwise, all images, recipes, & content are copyright protected and registered with the U.S. Copyright Office. My images and written content are NOT to be used without prior permission. Read full Copyright Disclosure.

    © Gina Marie Hoskins. Vegan With Curves. All Rights Reserved. Unless noted otherwise, all images, recipes, & content are copyright protected and registered with the U.S. Copyright Office. My images and written content are NOT to be used without prior permission. Read full Copyright Disclosure.

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    Reader Interactions

    Comments

    1. Kathryn Newburn

      August 26, 2019 at 5:18 pm

      Just want to know how much is s โ€˜servingโ€™ for this salad? 1 Cup? St 500 kcals? I made it and it was delicious!

      Reply
      • Gina Marie

        August 27, 2019 at 3:49 pm

        Depending on the size of your cucumber and tomatoes approximately 1 cup and half. You can just evenly divide it 3 ways the calories will come out the exact same way. So glad you enjoyed it! It's my favorite salad to eat and make!

        Reply
    2. India Wardell

      July 16, 2019 at 1:10 pm

      5 stars
      I made this salad it was very filling and satisfying! I didn't have cucumbers or parsley so I used cilantro and snap peas from my garden. I'll be eating this more often.

      Reply
      • Gina Marie

        July 23, 2019 at 12:33 pm

        Yes! It's one of my favorite salads to eat and that's coming from a person who is NOT a salad person! Do happy you found it satisfying!๐Ÿ˜Š

        Reply
    3. Mary Bostow

      July 24, 2018 at 1:48 pm

      I am loaded with cucumbers and tomatoes from the garden right now, good timing! I'm going to try your delicious salad!

      Reply
    4. Gene

      July 24, 2018 at 1:22 am

      Simple and nutition packed with hemp seeds. Nice addition there.

      Reply
    5. Patti

      July 23, 2018 at 11:37 am

      5 stars
      I love cucumber and tomato salad, and I make one very similar to yours during the summer months, but I have never added hemp seeds. I didn't realize how nutritious they were or how many amino acids they contained. I will definitely have to pick up some hemp seeds the next time I go to the "vegetarian market" in "civilization."

      Reply
    6. Heather

      July 23, 2018 at 5:48 am

      5 stars
      Love the agave and the lime together .. beautiful pairing! And this salad is gorgeoous and healthy and abolutely perfect! Great crunch factor and I love that you have added the hemp seeds for even more health benefits.

      Reply
    7. Stacey M Doyle

      July 22, 2018 at 11:15 pm

      5 stars
      This salad sounds so tasty and I like that you used agave in it to balance the flavors. I can't wait to enjoy it for lunch soon!

      Reply
    8. Amanda

      July 22, 2018 at 9:08 pm

      5 stars
      I've never tried hemp seed before, but I do like seeds in general on my salads. They have such a satisfying crunch.

      Reply
    9. Kitty

      July 22, 2018 at 8:23 pm

      I'm a big fan of shirazi salad so I know I'll love this Never had hemp though. Excited to try it!

      Reply
    10. Anne Murphy

      July 22, 2018 at 5:57 pm

      5 stars
      I've always loved that kind of salad! Haven't tried hemp seeds yet, though - I was looking at the in a store the other day. May have to experiment!

      Reply
    11. Whitney Bond

      July 21, 2018 at 5:14 pm

      5 stars
      Using agave with the lime and cilantro is such a good call! Sounds like the perfect mix of flavors for a cool summer meal.

      Reply
    12. Rachel

      July 21, 2018 at 3:38 pm

      5 stars
      I've never added hemp seeds to a salad before. It sounds awesome and I'm clearly going to have to give it a try!

      Reply
    13. Lorie

      July 20, 2018 at 11:19 pm

      5 stars
      Yea, I hear ya, salads can def be rabbit food in a lot of cases. But Iโ€™m thinking Iโ€™m gonna be all about this one!

      Reply
    14. Kathryn @ FoodieGirlChicago

      July 20, 2018 at 10:20 am

      Tomatoes and cucumber is such a good summer combo and the addition of hemp seeds makes this really unique!

      Reply
    15. Gloria

      July 16, 2018 at 8:31 pm

      5 stars
      I love the combination of tomatoes and cucumber. Makes for a great summer salad. The addition of healthy hemp hearts adds a nice nutty flavour with some added plant protein.

      Reply
    16. Dawn - Girl Heart Food

      July 16, 2018 at 2:42 pm

      5 stars
      Love how fresh and flavourful this salad is! Perfect for summer get togethers! Nice touch with all that lemon juice - YUM!

      Reply
    17. GinaMarie

      July 28, 2017 at 1:28 pm

      It was very refreshing! Let me know if you tried it and if you liked it or not ????

      Reply
    18. Aaliyah Jenkins | Sipping on Soy

      July 25, 2017 at 7:41 am

      This looks too fresh! And I absolutely love hemp seeds! So much good nutrition. I'm not usually a salad girl, but I'll have to try this out!

      Reply
    19. Britt | Sweet Tea & Thyme

      July 24, 2017 at 6:00 pm

      Girl I call salads rabbit food all the time lol. It looks good!

      Reply
      • Gina Marie

        July 24, 2017 at 11:30 pm

        See! lol Being vegan has NOT changed that lol Thank you!

        Reply
    4.94 from 15 votes (4 ratings without comment)

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