Chickpea Avocado Salad
A quick and refreshing Chickpea Avocado Salad packed with protein, fiber, and healthy fats. Perfect for a light lunch, easy dinner, or meal prep, this salad combines chickpeas, avocado, fresh vegetables, and a zesty lemon-olive oil dressing for a satisfying, wholesome dish ready in just 15 minutes.
Equipment
- 1 large mixing bowl
- 1 small mixing bowl
- Measuring Cups and Spoons
- Knife and cutting board
- Spoon or spatula (for mixing)
Ingredients
- 28 oz 2 cans low-sodium chickpeas, drained and rinsed
- 1 long English cucumber cut into bite-sized pieces
- 3 medium tomatoes chopped
- 2 medium avocados diced
- ¼ cup red onion finely diced
- ½ cup fresh parsley dill, or cilantro, chopped
- Juice of 1 large lime or lemon
- 3 tablespoons extra-virgin olive oil
- 1 teaspoon salt
- Ground black pepper to taste
Instructions
- Prepare the Chickpeas: Start by draining the canned chickpeas thoroughly in a colander. Rinse them under cold running water to remove any excess sodium or canning liquid. Gently pat the chickpeas dry with a clean kitchen towel or paper towels to ensure they don’t water down the salad. Using fresh, well-drained chickpeas will give the salad a firmer, more satisfying texture.
- Chop the Vegetables: Take the long English cucumber and slice it into small, bite-sized pieces. Make sure each piece is roughly the same size for uniformity and ease of eating. Next, chop the medium tomatoes into similar bite-sized chunks, taking care to remove any excess seeds if desired. Dice the red onion finely so its sharp flavor evenly distributes throughout the salad without overpowering other ingredients.
- Dice the Avocados: Carefully cut the avocados in half, remove the pits, and peel them. Slice them into cubes of similar size to the other vegetables. Handling the avocado gently ensures that the pieces stay intact and creamy, providing rich texture without turning mushy when mixed with the salad.
- Chop the Herbs: Choose your preferred fresh herb—parsley, dill, or cilantro—and finely chop it. Using fresh herbs adds brightness and aromatic flavor that elevates the salad. Be careful not to over-chop; small, tender pieces work best for even distribution and visual appeal.
- Assemble the Salad Base: In a large mixing bowl, combine the chickpeas, cucumber, tomatoes, avocado, red onion, and chopped herbs. Gently toss the ingredients together with a spoon or spatula. Take care not to mash the avocado while mixing. This combination forms the colorful and nutrient-packed base of your salad.
- Prepare the Dressing: In a separate small mixing bowl, combine the juice of one large lemon or lime with three tablespoons of extra-virgin olive oil. Add one teaspoon of salt and a generous pinch of freshly ground black pepper. Whisk the ingredients together briskly until the dressing emulsifies and thickens slightly, creating a silky, flavorful coating for the salad.
- Combine Dressing and Salad: Pour the prepared dressing over the salad base. Using a large spoon or spatula, gently fold the salad ingredients together until the dressing evenly coats all the vegetables and chickpeas. Take care to mix slowly and lift the salad from the bottom to avoid crushing the avocado while ensuring every bite is flavorful.
- Taste and Adjust: Taste the salad and adjust seasoning as needed. Add additional salt, pepper, or a squeeze of lemon or lime juice to enhance flavor balance. Remember, the freshness of the ingredients should shine, so avoid over-seasoning.
- Serve and Enjoy: Transfer the salad to a serving platter or individual bowls. This salad can be enjoyed immediately while fresh, crisp, and vibrant. Serve it on its own for a light, nutritious meal, or pair it with grilled chicken, fish, or whole grains for a more substantial option.
Notes
- This salad is best enjoyed fresh since avocado softens quickly.
- You can prepare the salad base in advance and add avocado just before serving.
- Freshly squeezed lemon or lime juice keeps the avocado from browning too fast.
- Canned chickpeas save time, but freshly cooked chickpeas provide even more flavor and texture.
- Customize the salad by swapping herbs, adding cheese, or tossing in crunchy toppings like seeds or nuts.
- A drizzle of balsamic glaze can add a touch of sweetness if desired.
