Description
A refreshing and nutritious Chickpea Avocado Salad combining creamy avocado, protein-packed chickpeas, and fresh vegetables tossed in a zesty lemon and red wine vinegar dressing with a touch of garlic and feta cheese for a flavorful Mediterranean-inspired dish.
Ingredients
Scale
Main Ingredients
- 2 cans chickpeas (approx. 15oz. each)
- ½ cup red onion, small diced
- 10 oz. grape tomatoes, halved
- 1 English cucumber, chopped
- 5 oz. baby arugula
- 6 oz. feta cheese crumbles
- 2 ripe avocados, cut into small cubes
For the Dressing
- ¼ tsp crushed red pepper (optional)
- Juice of 1 lemon
- ⅓ cup olive oil (more as needed)
- ¼ cup red wine vinegar
- 2 garlic cloves, minced
- ⅓ cup chopped cilantro (or parsley, as preferred)
- ½ tsp sea salt (more or less to taste)
- ½ tsp black pepper
Instructions
- Prepare the Chickpeas and Vegetables: Drain and rinse the canned chickpeas thoroughly to remove excess sodium and liquid. Add them to a large mixing bowl along with the chopped cucumber, halved grape tomatoes, diced red onion, and baby arugula. Toss all together gently to combine the fresh ingredients evenly.
- Make the Dressing and Combine: In the same bowl, add the minced garlic, chopped cilantro or parsley, sea salt, black pepper, fresh lemon juice, olive oil, red wine vinegar, and crushed red pepper if using. Toss the salad gently to coat all the ingredients evenly with the bright and tangy dressing.
- Add Feta and Avocado: Carefully fold in the creamy feta cheese crumbles and the cubed ripe avocados, ensuring not to mash the avocado. Mix gently to distribute without breaking up the cubes.
- Chill and Serve: Cover the bowl and chill the salad in the refrigerator for at least 30 minutes or until ready to serve. This allows the flavors to meld beautifully. This salad can be stored sealed in the refrigerator and kept fresh for 3-4 days.
Notes
- Use fresh parsley instead of cilantro if preferred for a milder flavor.
- Adjust crushed red pepper according to your desired spice level or omit it for no heat.
- For best texture, add avocado just before serving to prevent browning.
- This salad can be served as a main dish or a side salad for Mediterranean-inspired meals.
- Can be stored in an airtight container in the refrigerator for up to 3-4 days.
Nutrition
- Serving Size: 1 cup
- Calories: 220
- Sugar: 4g
- Sodium: 290mg
- Fat: 15g
- Saturated Fat: 4g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 6g
- Protein: 7g
- Cholesterol: 15mg
