15-Minute Chickpea Cucumber Avocado Salad
A quick and colorful chickpea salad loaded with fresh vegetables, creamy avocado, and a tangy lemon-red wine vinaigrette. Packed with fiber, plant-based protein, and healthy fats, this salad is a satisfying and nutritious meal perfect for lunch, dinner, or meal prep.
Equipment
- 1 chef’s knife
- 1 set of measuring spoons
- 1 large mixing bowl (glass recommended)
- 1 whisk or fork
Ingredients
Salad Dressing:
- 2 tablespoons extra-virgin olive oil
- 1 ½ tablespoons fresh lemon juice
- 1 tablespoon red wine vinegar optional
- 1 clove garlic minced (or 1 teaspoon)
- ½ teaspoon salt adjust to taste
- Pinch of freshly ground black pepper
- ¼ teaspoon paprika optional
Chickpea Salad:
- 1 medium avocado diced
- 1 15-oz can chickpeas, drained and rinsed
- 1 medium bell pepper red or green, diced
- 1 ½ cups cucumber diced
- 1 cup grape tomatoes halved
- ⅓ cup red onion finely chopped
- ½ cup fresh parsley chopped
Optional Add-ins:
- 4 oz protein of choice tofu, chicken, ham, etc.
- 1 oz cheese feta or preferred type
Instructions
- Prepare the Dressing: Start by making the salad dressing, which brings the flavors together. In a medium-sized mixing bowl, pour in 2 tablespoons of extra-virgin olive oil, followed by 1 ½ tablespoons of freshly squeezed lemon juice. Add 1 tablespoon of red wine vinegar if you prefer a slightly tangier taste. Mince 1 clove of garlic finely (or use 1 teaspoon of pre-minced garlic) and stir it into the bowl. Season with ½ teaspoon of salt, a pinch of freshly ground black pepper, and optionally ¼ teaspoon of paprika for a subtle smoky kick. Whisk everything together until the mixture is smooth, emulsified, and fragrant. Taste the dressing and adjust salt, pepper, or lemon juice as needed.
- Prepare the Avocado: Carefully slice the avocado in half, remove the pit, and dice it into bite-sized pieces. Gently fold the avocado into the prepared dressing, ensuring each piece is lightly coated. This step helps prevent the avocado from browning and adds a creamy texture to the salad that complements the crisp vegetables.
- Prep the Vegetables: Dice the bell pepper into small, even cubes for a uniform texture. Peel (if necessary) and chop 1 ½ cups of cucumber into similar-sized pieces. Halve 1 cup of grape or cherry tomatoes, and finely chop ⅓ cup of red onion. Finally, chop ½ cup of fresh parsley. Make sure all vegetables are roughly the same size so every bite is balanced.
- Rinse and Drain Chickpeas: Open a 15-ounce can of chickpeas. Pour the contents into a colander and rinse thoroughly under cold running water. This removes excess salt and improves texture. Shake off any excess water before adding the chickpeas to the salad.
- Combine Salad Ingredients: In a large mixing bowl, add the dressed avocado first, followed by chickpeas, bell pepper, cucumber, tomatoes, red onion, and parsley. Using a spatula or large spoon, gently fold the ingredients together. Be careful not to mash the avocado—folding ensures even coating while maintaining the fresh texture of the vegetables and chickpeas.
- Adjust Seasoning: Taste your salad carefully. If needed, add more salt, black pepper, or a splash of lemon juice. This step is crucial as it balances flavors and enhances freshness. Adjusting seasoning at the end ensures the salad isn’t bland and each ingredient shines.
- Optional Protein or Cheese Add-ins: If you’re using optional add-ins like 4 oz of diced tofu, chicken, ham, or 1 oz of feta cheese, fold them in gently at this stage. This allows you to customize the salad for extra protein or richness without overpowering the fresh flavors.
- Serve and Enjoy: Transfer the salad to a serving bowl or plate. For a visually appealing presentation, you can garnish with an extra sprinkle of parsley or a few paprika dustings. Serve immediately for the best texture, or chill for 10–15 minutes if you prefer a cooler, more refreshing salad.
- Meal Prep Option: If you plan to store the salad, place it in an airtight container in the refrigerator. It will stay fresh for 1–3 days. Keep in mind that avocado may darken slightly over time, but tossing before serving can restore its appearance and flavor.
Notes
- Use fresh, firm vegetables to maintain a crisp texture.
- Ripe avocado adds creamy balance and enhances flavor.
- Prefer freshly squeezed lemon juice over bottled for brightness.
- Add red wine vinegar for extra tang if desired.
- Fold ingredients gently to keep avocado and vegetables intact.
- Adjust seasoning at the end to balance flavors perfectly.
- Optional add-ins like protein or cheese can be added carefully without overpowering the salad.
- Chill vegetables briefly before mixing for extra freshness.
