Selfboost / Recipes / Lunch
Crushed chickpea salad
Chickpeas, crisp cucumber and tomatoes, with bread on the side. No cooking needed.
A simple lunch
From start to plate
Serving
- Protein
- 20.9 g
- Carbs
- 71.4 g
- Fat
- 17.1 g
For one serving
What you’ll need
- Canned chickpeas · drained180 g
- Cucumber · with peel100 g
- Tomatoes150 g
- Olive oil10 g
- Whole-wheat bread50 g
Water as needed. Optional herbs, lemon or pepper are not included in the nutrition estimate.
Allergens to check
Wheat (gluten) in the bread. Check package labels for additional allergens.
Always check your specific product labels.
Keep it simple
How to make it
Crush the chickpeas
Drain the chickpeas and weigh out 180 g. Crush roughly in a bowl with a fork, leaving some texture.
Chop the vegetables
Rinse the cucumber and tomatoes. Dice the cucumber and cut the tomatoes into small wedges.
Mix and serve
Mix the chickpeas and vegetables with the olive oil. Serve with the bread. A few chopped fresh herbs are optional.
A useful detail
Choose chickpeas that are already cooked and ready to eat. The weight is after draining the can.
About these recipes and nutrition estimates
These are simple Selfboost recipe ideas, with one example serving each. Your appetite and energy needs can be different. A varied diet matters across the day and week; every meal does not need to contain every food group.
Calories and nutrients are calculated from the listed ingredient weights using the Food Library’s representative USDA records. Raw, dry, cooked and drained weights are marked separately. All listed oil is included. Optional seasonings and garnishes are excluded. Brands, cooking losses and portion sizes change the result; use a product’s label for its specific values.
Preparation times are estimates and include any ready-cooked ingredients noted in the recipe. Photographs are serving inspiration; follow the ingredient list for the recipe and portion.
- Food Library data notes — USDA food composition and its limits.
- NHS Eatwell Guide — variety and balance across meals.
- FoodSafety.gov cooking temperatures — chicken, fish and eggs.
- Food Standards Agency food safety guidance — handling and reheating rice.
Sources reviewed 8 October 2026. Recipe combinations and serving sizes are Selfboost’s editorial choices, not a prescribed meal plan or an endorsement by these organisations.
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General nutrition information and estimates, not individual medical advice.