Recipe 12: Fresh Cucumber Chickpea Salad

Recipes |
5 min read

Published

July 31, 2026

Medically reviewed by

Alyssa Dweck MS, MD, FACOG, MSCP, Chief Medical Officer

When the weather heats up, the last thing anyone wants to do is spend an hour cooking in front of a hot stove – especially when you’re dealing with disruptive symptoms like perimenopause hot flashes. That's why this Mediterranean-diet style salad has become one of our favorite summer meals. It's fresh, satisfying and packed with nourishing and supportive ingredients for women in menopause and beyond.

Like our other Bites with Bonafide recipes every ingredient in this recipe provides some nutritional value—especially if you're navigating perimenopause. We know that during this stage of life, nutritional needs begin to shift as hormone levels fluctuate, making protein, healthy fats, fiber, and key vitamins and minerals even more important.¹

Here we’ll take a closer look at why each ingredient in this fresh cucumber, chickpea salad, has earned its place in this satisfying summer staple.

Chickpeas Provide Phytoestrogen Rich Plan Protein

Chickpeas, which are one of the key ingredients in this meal, add plant-based protein, fiber, and complex carbohydrates that help to make this salad both satisfying and supportive of maintaining steady energy levels.²

Chickpeas also contain naturally occurring phytoestrogens. These specific compounds have estrogen-like properties and may act like estrogen in the body, potentially providing support for women experiencing hormonal changes due to menopause – although their effects are generally modest and vary from person to person.³

The high fiber content found in chickpeas also helps to support gut health, which plays an important role in hormone metabolism and overall wellness during the menopause transition and beyond.⁴

Nutrient-Dense Sardines for Supporting Bone and Heart Health

Whether you’re a fan or not, sardines are one of the most nutrient-dense foods you can add to your plate!

Sardines are rich in omega-3 fatty acids, which support cardiovascular health and may help reduce inflammation – two things that may be negatively impacted during this time due to fluctuating hormones.⁵ On top of that, sardines provide high-quality protein, vitamin B12, and selenium, making them an excellent choice for supporting muscle maintenance, energy metabolism, and overall health.^{6,7,8, 9}

Fresh Cucumbers and Cherry Tomatoes for Antioxidant and Hydration Support

On a sweltering summer day, the cool cucumbers in this salad add a refreshing crunch while providing some hydration, thanks to their high-water content.¹⁰The cherry tomatoes provide vitamin C, potassium, and lycopene, which is an antioxidant and a carotenoid associated with supporting cardiovascular health.¹¹ Together, these two summer favorites make this salad both light and refreshing.

Avocado Provides Healthy Fats That Keep You Satisfied

The avocado added to this dish helps to make the salad feel indulgent while sill delivering healthy fats.

Healthy fats help increase satiety, or that feeling of being full for longer, and support the absorption of fat-soluble vitamins (A, D, E, and K). Avocados also provide fiber and potassium, both of which help to support overall cardiovascular health.¹²

Olives and Extra Virgin Olive Oil: Mediterranean Staples

No Mediterranean-style salad is complete without olives and extra virgin olive oil.

Extra virgin olive oil is rich in monounsaturated fats and polyphenols that have been associated with heart health and healthy aging.¹³ The olives included also contribute healthy fats as well,¹⁴ along with a satisfying salty bite that brings everything together.

Pull Everything Together

This Mediterranean salad one of our favorite 'lazy' meals all year round but specially during hot summer days. Refreshing, completely packed with nutrients, and done in just 20 minutes.

To a bowl, we’re going to add cucumbers, cherry tomatoes, and chickpeas in addition to the red onion, olives, avocado, fresh parsley, and drained olive oil sardines

Dress it directly in the bowl with fresh lemon juice, garlic powder, a good drizzle of extra virgin olive oil, cracked black pepper, and sea salt. Mix it all together, and we have a fast, balanced, refreshing summer meal that truly supports your body!

Enjoy and let us know how you like this recipe in the comments below!

For a quick instructional video on how to put this meal together, check out the clip below:

Ingredients

Yields: 4 servings
Prep time: 15 minutes
Cook time: 0 minutes

Salad Ingredients:

1 large English Cucumber, chopped
12 oz Cherry Tomatoes, halved
13 oz Cooked Chickpeas, washed and drained
1⁄4 cup Red Onion, thinly sliced or chopped
1⁄4 cup Castelvetrano Olives, halved (optional)
1 large Ripe Hass Avocado, cubed
1⁄4 cup Fresh Parsley, chopped
1 can Sardines (skinless and boneless in olive oil), drained

Dressing Ingredients:

Freshly squeezed juice of 2 small Lemons
3 tbsp Extra Virgin Olive Oil
1⁄4 tsp Garlic Powder (or finely minced garlic)
Sea Salt to taste
1⁄8 tsp Freshly Cracked Black Pepper (or to taste)

Instructions:

Start by prepping your fresh ingredients: chop the English cucumber, red onion, cherry tomatoes, and halve the olives. Wash and thoroughly drain the canned chickpeas, chop the fresh parsley, and cube the avocado.
Grab a large bowl and start layering. Place the cucumbers at the very bottom, followed by the cherry tomatoes, chickpeas, red onion, olives, avocado, parsley, and drained sardines.
Dress the salad directly in the bowl by adding the freshly squeezed lemon juice, garlic powder, a good drizzle of extra virgin olive oil, cracked black pepper, and sea salt.
Mix everything beautifully until the veggies and chickpeas are well coated with all the flavors.
Serve immediately to enjoy that perfect, fresh crunch! You can enjoy it on its own or pair it with your favorite extra protein.

Resources