About This Healthy Recipe
Chickpeas, edamame, cucumber, tomatoes, red onion, herbs, reduced-fat feta, and a lemon-yogurt dressing. Edamame and Greek yogurt increase protein while the large vegetable portion keeps the salad fresh and substantial.
The chickpeas and edamame are dried after rinsing so the dressing remains creamy rather than diluted. Feta is used as a measured accent, not the main protein source.
This low-calorie high-protein vegetarian chickpea cucumber salad uses measured ingredients, realistic quantities, and practical preparation steps for home cooking. It is a healthy meal idea, not a cure, guaranteed weight-loss method, or substitute for individualized nutrition care.
Why Readers May Like It
- 1No cooking needed beyond preparing edamame.
- 2Provides two large servings.
- 3Uses multiple vegetarian protein sources.
Recipe Summary and Estimated Nutrition
The values below are calculated for the exact ingredient weights listed in the base recipe. The four primary cards show calories, protein, carbohydrates, and total fat per serving; the detailed table shows how every ingredient contributes to the full recipe total.
2 large salads
Calculated from measured ingredient weights and divided by 2 servings. Values are evidence-informed estimates rather than laboratory-tested results.
Estimated energy per serving
Calculated from all listed ingredients
Includes fiber and naturally occurring sugars
Includes saturated and unsaturated fat
Values are calculated before display rounding. Product labels, produce size, drained weight, cooking loss, and substitutions can change the final result.
Ingredient-by-Ingredient Nutrition Breakdown
Household measurements and gram weights are shown together so readers can reproduce the recipe and compare the estimate with another reliable database or the labels on the exact products they buy.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Cooked chickpeas | 1½ cups | 240 g | 394 kcal | 21.4 g | 65.8 g | 6.2 g |
| Shelled edamame | 1 cup | 155 g | 188 kcal | 18.4 g | 13.8 g | 8.1 g |
| Cucumber, diced | 2 cups | 300 g | 45 kcal | 2.1 g | 10.8 g | 0.3 g |
| Cherry tomatoes | 1 cup | 150 g | 27 kcal | 1.4 g | 5.8 g | 0.3 g |
| Red onion, thinly sliced | ¼ small onion | 30 g | 12 kcal | 0.3 g | 2.8 g | 0 g |
| Parsley and mint | ⅔ cup | 50 g | 0 kcal | 0 g | 0 g | 0 g |
| Reduced-fat feta | ⅓ cup | 38 g | 80 kcal | 6.8 g | 1.9 g | 4.9 g |
| Plain nonfat Greek yogurt | ½ cup | 120 g | 71 kcal | 12.4 g | 4.3 g | 0.5 g |
| Fresh lemon juice | 2 tablespoons | 30 g | 7 kcal | 0.1 g | 2.1 g | 0.1 g |
| Extra-virgin olive oil | 1 teaspoon | 5 g | 44 kcal | 0 g | 0 g | 5 g |
| Garlic, cumin, black pepper, and salt | As listed in the method | 8 g | 0 kcal | 0 g | 0 g | 0 g |
| Calculated full-recipe total | 2 large salads | 1126 g | 867 kcal | 62.9 g | 107 g | 25.4 g |
How This Nutrition Estimate Was Prepared
- Every ingredient is assigned a specific gram weight instead of relying only on a cup, spoon, or item count.
- Standard unbranded food-composition values are aligned with the closest matching foods in USDA FoodData Central.
- Ingredient values are added for the full recipe, divided by the listed yield, and rounded only for display.
- Optional ingredients are included only when the ingredient list says they are part of the estimate.
Accuracy note: These numbers are credible estimates, not laboratory analysis. For the closest personal result, weigh the ingredients and calculate from the labels on the exact brands used.
Ingredients
Protein base
Vegetables
Herbs and topping
Lemon-yogurt dressing
Professional Step-by-Step Preparation
Equipment
Have the listed equipment ready before preparing low-calorie high-protein vegetarian chickpea cucumber salad so measuring, cooking, and serving steps stay organized.
- Mixing bowl
- Chef’s knife
- Measuring cups and spoons
Before You Start
Pat beans and edamame dry. Read all steps once, measure the ingredients, and keep raw animal proteins separate from ready-to-eat foods when applicable.
Drain and rinse the chickpeas thoroughly
About 4 minutesDrain and rinse the chickpeas thoroughly, then pat them dry so the salad does not become watery.
Place the chickpeas edamame cucumber tomatoes
About 4 minutesPlace the chickpeas, edamame, cucumber, tomatoes, red onion, parsley, mint, and feta in a large bowl.
In a small bowl whisk the
About 4 minutesIn a small bowl, whisk the Greek yogurt, lemon juice, olive oil, garlic, cumin, pepper, and a small pinch of salt.
Roll and secure
About 4 minutesPour the dressing over the salad and fold gently until every ingredient is lightly coated.
Chill for the best texture
10 minutesTaste and adjust lemon, pepper, or herbs. Chill for 10 minutes when time allows, then divide into two servings.
How to Know It Is Ready
The salad is ready when beans are dry, vegetables remain crisp, and the dressing lightly coats rather than pools.
Add herbs at the end.
Divide the finished recipe into 2 equal servings so the nutrition estimate remains meaningful.
Potential Benefits and Things to Consider
Potential Benefits
- Chickpeas and edamame supply plant protein and fiber.
- Greek yogurt adds dairy protein.
- Cucumber and tomato provide volume and hydration.
Things to Consider
- Contains soy and milk.
- Feta and canned chickpeas can increase sodium.
- Legumes may cause digestive discomfort for some people.
Who May Enjoy This Recipe?
It May Work Well For
- Vegetarians wanting a protein-rich salad.
- People who prefer cold lunches.
- Meal-prep users who can store dressing separately.
Best Times to Eat It
- Lunch.
- Light dinner.
- After light-to-moderate training.
A recipe can be nutritious and still require changes for allergies, medical conditions, pregnancy, cultural preferences, medications, or a professionally prescribed eating plan.
How to Adjust It for Different Goals
For fewer calories
Reduce feta and oil while keeping the full vegetable portion.
For more protein
Increase edamame or Greek yogurt.
For more energy
Add quinoa or whole-grain pita.
Any adjustment changes calories and macronutrients. Recalculate the recipe from the actual gram weights and product labels rather than assuming the original numbers still apply.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use lentils instead of chickpeas.
- Use dairy-free yogurt and omit feta for a vegan version.
- Replace edamame with white beans if soy must be avoided.
- Use dill instead of mint.
Allergen Information
Contains soy and milk. The base is gluten-free when all packaged ingredients are verified.
Always check every packaged ingredient label because formulations and cross-contact statements can change.
Storage and Meal Preparation
Refrigerate for up to three days.
Store dressing separately.
Do not freeze because cucumber and tomato lose texture.
Discard food that has been held at unsafe temperatures, smells unusual, shows spoilage, or has exceeded a safe storage period. When in doubt, do not taste it to test safety.
Frequently Asked Questions
Refrigerate for up to three days. Store dressing separately.
Use lentils instead of chickpeas. Use dairy-free yogurt and omit feta for a vegan version.
Increase edamame or Greek yogurt. Recalculate the nutrition using the label or database value for any changed ingredient.
The salad is ready when beans are dry, vegetables remain crisp, and the dressing lightly coats rather than pools.
Each ingredient is assigned a gram weight. Standard unbranded food-composition values are multiplied by those weights, added for the full recipe, and divided by the listed number of servings before display rounding. Brands and substitutions can change the result.
No. This recipe page provides general educational information and does not replace individualized guidance from a qualified health or nutrition professional.
Nutrition and Safety Note
This page is for general education. It does not diagnose, treat, or provide individualized diet advice. People with allergies, medical conditions, pregnancy, or specific nutrition requirements should seek qualified professional guidance.
Nutrition Data Source
For a clear explanation of ingredient weights, data sources, rounding, substitutions, and estimate limitations, read our Nutrition Calculation Methodology.
