Chickpea & Avocado Salad
- parttimehomecook
- Feb 27
- 3 min read
Updated: May 31
If you’re on the hunt for a nutritious dish that’s easy to make and bursting with flavor, you’ve found it! This Chickpea and Avocado Salad combines creamy avocado and hearty chickpeas with a zesty lemon-garlic dressing. It's perfect for lunch or as a side dish, and best of all, it’s gluten-free, making it suitable for various dietary needs.
In this post, we will explore the ingredients, how to prepare this refreshing dish, and tips to enhance your salad experience.
Ingredients
Here’s what you’ll need to create this Chickpea & Avocado Salad:
For the salad:
- 1 can (about 15 ounces) of cooked chickpeas, drained and rinsed
- 1 ripe avocado, diced
- ½ red onion, finely chopped
- 1 small cucumber, diced
- A handful of cherry tomatoes (about 10), halved
- ¼ cup fresh parsley, chopped
For the dressing:
- Juice of 1 lemon (approximately 2-3 tablespoons)
- 2 tablespoons olive oil
- 1 small garlic clove, grated
- Salt and black pepper to taste
With these fresh ingredients, you'll create a salad that not only looks vibrant but also delivers a substantial nutritional benefit.
Preparing the Salad
In a large mixing bowl, combine the drained chickpeas with the diced avocado, red onion, cucumber, cherry tomatoes, and parsley. Gently mix these ingredients, taking care not to mash the avocado. You want those creamy chunks to stay intact.
In a small bowl, whisk together the lemon juice, olive oil, grated garlic, salt, and black pepper. This zesty dressing elevates the salad, so don’t skip this essential step.
Pour the dressing over your salad and gently toss everything together until well combined.
For the best flavor, serve the salad immediately. If you can, allow it to sit for about 10 minutes to enhance the flavors, letting the ingredients meld beautifully.
Nutritional Benefits
This Chickpea & Avocado Salad is not just tasty; it’s also nutritious.
Chickpeas: A great source of plant-based protein, one cup contains about 15 grams of protein and 12 grams of fiber. This helps improve digestion and keeps you feeling full longer.
Avocados: Loaded with healthy fats, one avocado has about 21 grams of fat, primarily monounsaturated, which supports heart health. They also provide about 20% of your daily value of Vitamin K.
Vegetables: Fresh ingredients like onion, cucumber, and tomatoes add fiber, vitamins, and antioxidants. For example, one cup of cherry tomatoes delivers 24% of the daily recommended Vitamin C.
With every bite, you’re enjoying a delightful mix of tastes and nourishing your body with essential nutrients.
Customization Options
One of the best things about this Chickpea & Avocado Salad is its versatility. Feel free to adjust it to fit your tastes or dietary needs.
Add Protein: Boost the protein by adding grilled chicken (about 30 grams per 3 ounces), shrimp, or feta cheese for a tangy kick.
Spice It Up: For those who like some heat, toss in diced jalapeños or a sprinkle of cayenne pepper in the dressing.
Extra Vegetables: Incorporate other veggies like bell peppers, spinach, or corn. Seasonal produce can keep your salad exciting and fresh.
Serving Ideas
This salad can be enjoyed in a variety of ways. Consider these serving suggestions:
As a Lunch Bowl: Serve it on a bed of mixed greens for a filling lunch that provides lasting energy.
As a Side Dish: Perfect alongside grilled meats or fish for summer barbecues or picnics. Its refreshing taste complements any main dish beautifully.
As a Snack: The creamy texture and vibrant colors make this salad a great snack option. Pair it with whole-grain crackers or pita chips for a nutritious treat.
Storage Tips
If you want to prepare this salad in advance, here are some storage tips to keep it fresh:
Store leftover salad in an airtight container in the fridge. It is best consumed within 1-2 days as the avocado may brown over time.
To prevent browning, pour any leftover dressing over the avocado before storing. This will help maintain its green color longer.
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