Overnight Soaked Chickpeas with Cucumber
Lunch • India
How to Make Overnight Soaked Chickpeas with Cucumber (Traditional & Healthy Version)
Overnight Soaked Chickpeas with Cucumber is a refreshing and nutrient-rich lunch option widely enjoyed across India. Known locally as 'Chana Salad', this dish is a staple in Indian households, especially during hot summer months and fasting periods like Navratri. Chickpeas, or 'chana', are soaked overnight to enhance digestibility and texture, then combined with crisp cucumber ('kheera'), tomatoes, onions, and aromatic spices. The blend of flavors brings together the earthiness of chana with the cool crunch of cucumber, making it ideal for those seeking a light yet filling meal. This dish is celebrated for its simplicity and versatility—it can be customized with regional spices, fresh coriander ('dhaniya'), and lemon ('nimbu') juice. It's often served as a nutritious lunch, a healthy snack during festivals, or as an energy-boosting side during fasts. With its high protein content and low-fat profile, Overnight Soaked Chickpeas with Cucumber fits perfectly into calorie-conscious diets and is loved by fitness enthusiasts and families alike. The recipe harnesses classic Indian ingredients and flavors, offering a wholesome meal that aligns with traditional culinary practices and modern health trends.
Ingredients(for 1 medium bowl per person)
- 1 cup Chickpeas (chana) (soaked overnight)
- 1 medium Cucumber (kheera) (peeled and diced)
- 1 small Tomato (tamatar) (diced)
- 1 small Onion (pyaz) (finely chopped)
- 1 Green chilli (hari mirch) (finely chopped) - optional
- 2 tbsp Fresh coriander (dhaniya) (chopped)
- 1 tbsp Lemon juice (nimbu ras) (freshly squeezed)
- 1/2 tsp Roasted cumin powder (bhuna jeera)
- 1/4 tsp Black salt (kala namak)
- to taste Salt
Instructions
- 1
Rinse and soak chickpeas (chana) overnight in plenty of water. The next morning, drain and rinse well.
8-12 hours
Use filtered water for soaking to ensure chickpeas are soft and easy to digest.
- 2
Boil the soaked chickpeas in a pressure cooker or saucepan with a pinch of salt until tender but not mushy (about 15-20 minutes). Drain excess water.
20 minutes
Do not overcook; chickpeas should hold their shape for best texture.
- 3
In a large bowl, combine cooked chickpeas, diced cucumber, tomato, onion, and chopped green chilli.
5 minutes
Chill the cucumber before dicing for extra freshness.
- 4
Add fresh coriander, roasted cumin powder, black salt, and regular salt. Mix gently to blend flavors.
3 minutes
Roasting cumin seeds before grinding enhances aroma and taste.
Why This Dish is Healthy
Overnight Soaked Chickpeas with Cucumber is a healthy choice as it uses minimal oil, relies on fresh vegetables, and is packed with protein and fiber. The soaking and boiling process reduces anti-nutrients, making chickpeas easier to digest. This dish is perfect for calorie-conscious eaters, diabetics, and anyone seeking a nutritious meal that supports muscle recovery, weight loss, and general wellness.
Chickpeas are a powerhouse of plant-based protein and dietary fiber, supporting digestive health and maintaining satiety. Cucumber provides hydration, vitamins A and C, and minerals like potassium. The inclusion of onions and tomatoes adds antioxidants, while coriander is rich in vitamin K. This recipe is naturally gluten-free, low in fat, and offers a balanced blend of complex carbohydrates and protein, making it ideal for weight management and heart health.
Pro Tips
- 💡Tip 1: Use fresh, organic chickpeas for best flavor and nutrition.
- 💡Tip 2: Chill the salad before serving for enhanced taste.
- 💡Tip 3: Adjust spice levels by varying green chilli and black salt.
Storage & Serving
Store prepared salad in an airtight container in the refrigerator for up to 24 hours. Consume chilled; avoid freezing as cucumber loses texture.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 200.0 kcal |
