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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!
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:
How to make Cucumber Chickpea Tomato Salad?
*Please read detailed and printable recipe card below for full ingredients and instructions.
Put Together Your Salad
- Chop your veggies and add them to a bowl. Then make your salad dressing sauce. (Photos 1 & 2)
- Pour your dressing over your salad and toss. (Photos 3 & 4)
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.
More Salad Recipes You’ll Love
Other Chickpea Recipes
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Cucumber Chickpea Tomato Salad
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
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
- 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!
- 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.
- 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.
- 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
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.
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© 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.
Kathryn Newburn
Just want to know how much is s ‘serving’ for this salad? 1 Cup? St 500 kcals? I made it and it was delicious!
Gina Marie
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!
India Wardell
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.
Gina Marie
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!😊
Mary Bostow
I am loaded with cucumbers and tomatoes from the garden right now, good timing! I'm going to try your delicious salad!
Gene
Simple and nutition packed with hemp seeds. Nice addition there.
Patti
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."
Heather
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.
Stacey M Doyle
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!
Amanda
I've never tried hemp seed before, but I do like seeds in general on my salads. They have such a satisfying crunch.
Kitty
I'm a big fan of shirazi salad so I know I'll love this Never had hemp though. Excited to try it!
Anne Murphy
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!
Whitney Bond
Using agave with the lime and cilantro is such a good call! Sounds like the perfect mix of flavors for a cool summer meal.
Rachel
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!
Lorie
Yea, I hear ya, salads can def be rabbit food in a lot of cases. But I’m thinking I’m gonna be all about this one!
Kathryn @ FoodieGirlChicago
Tomatoes and cucumber is such a good summer combo and the addition of hemp seeds makes this really unique!
Gloria
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.
Dawn - Girl Heart Food
Love how fresh and flavourful this salad is! Perfect for summer get togethers! Nice touch with all that lemon juice - YUM!
GinaMarie
It was very refreshing! Let me know if you tried it and if you liked it or not ????
Aaliyah Jenkins | Sipping on Soy
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!
Britt | Sweet Tea & Thyme
Girl I call salads rabbit food all the time lol. It looks good!
Gina Marie
See! lol Being vegan has NOT changed that lol Thank you!