Summer Chickpea, Cucumber and Mint Salad Recipe
There are numerous benefits that come with eating produce that is harvested in the season nature intended them to be. They include richer flavors, more nutrients and vitamins, they support local farmers, and interestingly, seasonal produce have beneficial nutrients that are tailored for each season.
As hydrating vegetables like cucumbers and digestive supporting herbs like mint come into season in summer, my chickpea, cucumber, and mint salad recipe is a great summer side dish to any social gathering, a snack, or a light meal! My previous blog, Seasonal Living: Sweet Summertime highlights the intentions summer allows us to have with more time spent outdoors, in the sunshine, and with family and friends.
Chickpea, Cucumber, and Mint Salad
Ingredients:
1 can (15 oz) chickpeas, drained and rinsed
1 cup cucumber, diced (Persian or English work well)
1 cup cherry tomatoes, halved
1/4 cup red onion, finely diced
1/2 avocado, diced
1/3 cup fresh mint leaves, chopped
1/4 cup fresh parsley, chopped
Juice of 1 lemon
2 tbsp extra virgin olive oil
Salt & pepper to taste
Optional: Feta cheese or crumbled goat cheese
Optional: Add grilled shrimp or chicken for protein
Instructions:
In a large bowl, combine chickpeas, cucumber, tomatoes, red onion, avocado, mint, and parsley.
In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
Pour the dressing over the salad and toss to combine.
Top with feta if using, and serve chilled or at room temperature.
Why It’s Nutritious
Besides tasting great, this simple recipe will help fuel the longer and more active days summer brings. Here are some health reasons why I reach for this recipe all summer long:
Chickpeas are a great source of fiber
Cucumbers are naturally hydrating
Fresh herbs like mint and parsley support digestion and detox pathways
Lemon and olive oil dressing is anti-inflammatory
An overall balanced plate with carbs, healthy fats, and plant-based protein
Benefits of Herbs
Herbs tend to be overlooked superfoods. They are extremely versatile in multiple different cuisines and allow for multiple different preparations: as a topping, sautéing, steaming, grilling, and steeping to name a few!
Some of my favorite herbs are fresh parsley and mint for their flavor punch and health benefits. Here are some of those benefits:
Parsley:
1.) Rich in vitamin K and A (just 1/2 a cup contains 547% of the recommended daily intake of vitamin K)!
2.) High in antioxidants such as flavinoids and carotenoids
3.) When used as an extract, parsley has been demonstrated to have antibacterial activity against yeast, mold, and other bacterias.
4.) Easy to sneak into many recipes! Parsley is great in Greek and Mediterranean salads, sauces, and used as a garnish.
Mint:
1.) Relieve indigestion and improve digestion
2.) Increase brain function
An animal study demonstrated that smelling peppermint essential oil improved learning and memory in participants.
3.) Menthol, a common over-the-counter flu and cold treatment is a primary compound of peppermint. Providing a natural cooling sensation when inhaled, eaten, or applied directly to skin, menthol has also been used for pain relief and food flavoring.