Mediterranean Cucumber and Avocado Salad
This Mediterranean Cucumber and Avocado Salad is light, refreshing, and full of flavor. It combines creamy avocado, crisp cucumber, and juicy cherry tomatoes with hearty chickpeas for extra texture and protein. A simple olive oil and lemon dressing ties everything together, making it a perfect side dish or a quick, healthy lunch on its own.
Prep Time: 15 minutes
Cook Time: 0 minutes
Total Time: 15 minutes
Servings: 4
Ingredients
Salad Base:
1 can (15 oz) chickpeas (garbanzo beans), drained and rinsed
1 ripe avocado, diced
1 medium cucumber, diced
1 cup cherry tomatoes, halved
1/4 small red onion, finely chopped
2 tbsp fresh parsley or cilantro, chopped
Dressing:
2 tbsp olive oil
1½ tbsp fresh lemon juice (about half a lemon)
Salt and black pepper, to taste
Instructions
Prepare the ingredients:
Drain and rinse the chickpeas, then pat them dry with a paper towel. Dice the avocado and cucumber, halve the cherry tomatoes, and finely chop the red onion and herbs.
Make the dressing:
In a small bowl, whisk together olive oil, lemon juice, salt, and black pepper until emulsified.
Assemble the salad:
In a large mixing bowl, combine chickpeas, avocado, cucumber, tomatoes, red onion, and parsley (or cilantro).
Add the dressing:
Pour the dressing over the salad and toss gently to coat. Be careful not to mash the avocado.
Taste and adjust:
Add more lemon juice, salt, or pepper if needed.
Serve:
Enjoy immediately, or chill for 10–15 minutes before serving for a cooler, more refreshing flavor.
Tips
Choose ripe but firm avocados:
You want avocados that are creamy but not overly soft, so they hold their shape when tossed with the other ingredients. If they’re too ripe, add them at the very end and fold gently.
Use Persian or English cucumbers:
These varieties are crisp, have thin skin, and fewer seeds, which helps keep the salad from getting watery.
Dry the chickpeas well:
After rinsing, pat the chickpeas dry. This helps the dressing stick better and keeps the salad from becoming soggy.
Balance the acidity:
Lemon juice adds brightness, but if your tomatoes are very tangy, you can balance the flavor with a small drizzle of honey or a pinch of sugar in the dressing.
Chill before serving:
Let the salad rest in the fridge for about 15 minutes before serving. This gives the flavors a chance to meld and makes it more refreshing.
Toss gently:
Use a large spoon or spatula and mix slowly to avoid mashing the avocado. You want nice, chunky pieces in every bite.
Make ahead tip:
You can prep everything except the avocado a few hours in advance. Add the avocado and dressing just before serving to keep it fresh and green.
Variations
Add cheese:
Crumbled feta or shaved Parmesan adds a salty, creamy contrast that pairs beautifully with the lemon dressing.
Boost the protein:
Add grilled chicken, shrimp, or tuna for a complete meal. Quinoa also works well for a plant-based option.
Add more veggies:
Try diced bell peppers, chopped spinach, or arugula for extra color and crunch.
Change up the dressing:
Replace lemon juice with red wine vinegar or balsamic vinegar for a slightly different Mediterranean twist.
Go spicy:
Add a pinch of red pepper flakes or a few slices of jalapeño for gentle heat.
Herb swap:
Use dill, mint, or basil instead of parsley or cilantro depending on what’s fresh or what flavor direction you want.
Roasted chickpeas option:
For a crunchy contrast, roast the chickpeas with olive oil, salt, and paprika until crispy, then add them on top just before serving.
Q&A
Q: Can I make this salad ahead of time?
Yes, but it’s best to add the avocado just before serving to prevent browning. You can prepare and refrigerate all other ingredients and the dressing separately for up to 24 hours. Combine them when ready to eat.
Q: How do I keep the avocado from turning brown?
Toss the diced avocado with a little lemon juice before mixing it into the salad. The acidity helps slow oxidation and keeps it looking fresh longer.
Q: Can I use canned chickpeas straight from the can?
You can, but rinsing and draining them removes excess sodium and improves the texture and taste. For extra flavor, you can even sauté or roast them lightly with olive oil and spices.
Q: What if I don’t have fresh herbs?
Dried herbs can work in a pinch. Use about one-third the amount (for example, 1 teaspoon dried parsley instead of 1 tablespoon fresh). However, fresh herbs really brighten the salad’s flavor.
Q: How long does it last in the fridge?
It’s best eaten fresh, but it can last up to 1 day in the fridge if tightly covered. The vegetables may release some water, so give it a gentle toss before serving again.
Nutrition
(Per Serving)
(Approximate values, based on 4 servings)
Calories: 280–320 kcal
Protein: 7–9 g
Carbohydrates: 22–26 g
Fat: 18–22 g
Fiber: 7–9 g
Sugar: 4–5 g
Sodium: 220–300 mg
Note: Actual values will vary depending on the size of your avocado, the amount of dressing used, and whether you add extras like cheese or roasted chickpeas.
Conclusion
This Mediterranean Cucumber and Avocado Salad is a simple, wholesome dish that proves fresh ingredients don’t need much to shine. Every bite is creamy, crunchy, and bright with lemon and herbs. It’s perfect as a side for grilled meats, seafood, or falafel—or as a quick, protein-packed lunch on its own. With its clean flavors and easy prep, this salad fits beautifully into both busy weeknights and relaxed summer meals.