These vegan cucumber boats are nice and refreshing. The star of this recipe is a hollowed-out cucumber stuffed with chickpea salad. Mashed chickpeas are similar to tuna, but because mashed chickpeas are the main ingredient instead of tuna, it makes it vegan.
Like all perfect summer recipes, this one requires no oven, stove, or anything heat-producing.
Eating More Vegetables
One common issue in the United States is that people aren’t eating enough vegetables. On average, just 9 percent of adults met the vegetable intake recommendations (1).
Not eating enough vegetables daily can increase the risk of chronic diseases like diabetes, heart disease, and other chronic conditions. Lacking vegetables means you likely aren’t getting enough micronutrients or antioxidants in your diet to keep you healthy.
Why use cucumbers?
Cucumbers are an affordable and nutrient-dense option. They are easy to find in almost every grocery store and sometimes can be overlooked for eating. Cucumbers aren’t just for spa water but can have great uses besides being in slices.
Cucumbers are perfect for this recipe because their peel is fibrous and can hold up even after the inside parts are removed. Even with the chickpea mash inside, the boats still hold up. Like a boat on a river, you don’t want it to crack or leak when under pressure.
Health benefits of cucumbers
Cucumbers are nutritious and low-calorie vegetables that offer a range of health benefits. Here are some of the key health benefits of cucumbers include:
- Hydration: Cucumbers are mostly water, making them an excellent choice for staying hydrated. Cucumbers can help you meet your daily fluid needs and hydrate your body.
- Nutrient-rich: Cucumbers are a good source of several vitamins and minerals, including vitamins C, K, potassium, and magnesium. These nutrients are important for overall health and can help support healthy immune function, hair health, bone health, and heart health.
- Digestive health: Cucumbers are high in fiber, which can help promote regular bowel movements and support healthy digestion.
- Skin health: Cucumbers contain minerals that can help strengthen connective tissue and promote healthy skin. They also have anti-inflammatory properties, which can help reduce skin irritation and promote a healthy complexion.
Cucumbers are a healthy and versatile vegetable that can be enjoyed in various ways. They make a great addition to salads, sandwiches, and snacks and can help support overall health and wellness.
What you need for cucumber boats
These cucumber boats are easy peasy to make. The only thing you need is either a spoon or a melon baller. A spoon is easier to wash, and you can use the same spoon to scoop the chickpea mash with so few dishes!Â
- Cucumber: The base of the recipe and vessel for the chickpea mash.
- Chickpeas: Adds protein, fiber, and vitamins and minerals.
- Veggies: You can dice up almost any vegetable you have on hand and toss it into your chickpea mix.
How to carve a cucumber boat
Maybe the most fun part of this is you can design your boat! The best way to carve these is by first cutting the cucumber in half horizontally. After that, you will have two halves of a cucumber. Slice each of them vertically to create four even pieces of cucumber, and you will have the start of your cucumber boat.
Once you’ve got the four pieces of cucumber, use your spoon to carve out the inside of the cucumber where the seeds are.
PS: Don’t throw away the insides. You carve out and use them in smoothies, infused water, or even for snacking later.
Make it a meal
This meal can be a little on the lighter side if you don’t add any toppings or extra mayo. Feel free to make this recipe your own by adding roasted nuts, pepitas, or even olives to increase the total number of calories to meet your needs if you’re eating this as a meal. It also works great as an appetizer or snack alone!
Chickpea Cucumber Boats
Ingredients
- 1 can (15 ounces) chickpeas drained and rinsed
- 1 whole red bell pepper diced
- 2 stalks celery chopped
- 1 tablespoon yellow mustard
- 1/4 teaspoon black pepper
- 4 whole cucumbers
- 1/4 cup carrots chopped
Instructions
- First, mash the chickpeas with a fork until all chickpeas are mashed. Once the chickpeas reach your desired consistency, add in the diced vegetables and seasonings. Set aside for now.
- Slice the cucumbers horizontally in the middle and then slice those halves vertically to make your "boats."
- Take a spoon or melon baller and scrape out the middle section where the seeds are leaving a space to add the chickpea mash. Don't grip it too tight or it will break while you're removing the middle.
- Spoon the chickpea mash into the cucumber top with herbs if desired and enjoy with crackers or nuts.
