DASH Diet Recipe:

If you’re looking for a meal that’s light but filling, simple but flavorful, and healthy without feeling like “diet food,” this Chickpea Cucumber Salad Bowl checks all the boxes.

It’s the kind of recipe you can throw together in ten minutes, pack for work, or make on a hot afternoon when turning on the stove feels like too much. And the best part? It fits beautifully into the DASH Diet (Dietary Approaches to Stop Hypertension), which focuses on lowering sodium while boosting fiber, potassium, and heart-friendly nutrients.

This bowl tastes bright, fresh, and satisfying, not restrictive. Think crunchy cucumbers, creamy chickpeas, juicy tomatoes, and a zesty lemon-olive oil dressing. Clean, simple, and honestly addictive.

Why this salad is so good for you

Here’s what makes it more than just a side dish.

Chickpeas
Packed with plant protein and fiber. They keep you full longer, help stabilize blood sugar, and support heart health.

Cucumbers
Hydrating, crisp, and low in calories. They add crunch without heaviness.

Olive oil
Rich in healthy fats that support cholesterol balance and overall cardiovascular health.

Fresh herbs and lemon
Big flavor without salt. That’s exactly what the DASH approach encourages.

Put together, you get a bowl that’s:

• Low sodium
• High fiber
• Plant-based
• Naturally filling
• Great for blood pressure

Basically, it’s “feel good” food.

Chickpea Cucumber Salad Bowl Recipe

Ingredients (2–3 servings)

• 1 can (15 oz) chickpeas, rinsed and drained
• 1 large cucumber, diced
• 1 cup cherry tomatoes, halved
• 1/4 red onion, finely sliced
• 2 tablespoons fresh parsley or cilantro, chopped
• 1 tablespoon olive oil
• Juice of 1 lemon
• Black pepper to taste
• Optional: feta cheese, avocado, or quinoa for extra heartiness

How to make it

1. In a large bowl, combine chickpeas, cucumber, tomatoes, onion, and herbs.
2. Drizzle olive oil and fresh lemon juice over everything.
3. Toss gently until well coated.
4. Add pepper and adjust lemon to taste.
5. Chill for 10–15 minutes for the flavors to blend, or enjoy right away.

That’s it. No cooking, no complicated steps.

Easy ways to customize it

One reason this recipe never gets boring is how flexible it is.

Try adding:

• Grilled chicken or tuna for extra protein
• Quinoa or brown rice to make it a full grain bowl
• Avocado for creaminess
• Spinach or arugula for more greens
• A pinch of paprika or cumin for warmth

You can go Mediterranean, Middle Eastern, or even give it a local twist with calamansi instead of lemon.

When to enjoy it

This bowl works anytime:

• Quick lunch
• Light dinner
• Meal prep for the week
• Potluck side dish
• Post-workout meal

It stores well in the fridge for 2–3 days, and the flavor actually gets better as it sits.

Some healthy recipes feel like a compromise. This isn’t one of them.

The Chickpea Cucumber Salad Bowl is bright, crunchy, refreshing, and genuinely satisfying. It proves that heart-healthy eating doesn’t have to be bland or complicated. Sometimes the simplest ingredients make the best meals.

If you want, I can next help you turn this into a weekly DASH meal plan or share more bowls like lentil, quinoa, or salmon versions to mix things up.