Description
A refreshing and nutritious Chickpea Avocado Salad featuring chickpeas, fresh vegetables, creamy avocado, and tangy feta cheese tossed in a zesty lemon and red wine vinegar dressing. Perfect as a light lunch or side dish, this salad is easy to prepare and packed with vibrant flavors.
Ingredients
Scale
Main Ingredients
- 2 cans chickpeas (approx. 15oz each), drained and rinsed
- 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
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 substitute)
- 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 salt and canning liquid. Place the chickpeas in a large mixing bowl along with the chopped cucumber, halved grape tomatoes, diced red onion, and baby arugula. Toss gently to combine all the ingredients evenly.
- Make the dressing: In a small bowl, whisk together the minced garlic, chopped cilantro (or parsley), sea salt, black pepper, lemon juice, olive oil, and red wine vinegar until well emulsified.
- Toss the salad with dressing: Pour the dressing over the chickpea and vegetable mixture. Toss carefully to coat all components evenly with the flavorful dressing without mashing the vegetables.
- Add cheese and avocado: Gently fold in the crumbled feta cheese and the cubed ripe avocados. Be careful to avoid mashing the avocado, preserving its creamy texture.
- Chill and serve: Cover the salad and refrigerate it until ready to serve, allowing the flavors to meld together. This salad can be stored in an airtight container in the refrigerator for up to 3-4 days.
Notes
- For a less tangy flavor, reduce the amount of red wine vinegar to 2 tablespoons.
- To make it vegan, omit the feta cheese or substitute with a plant-based alternative.
- Fresh parsley can be used in place of cilantro for a milder herb flavor.
- The salad keeps well for a few days but is best eaten fresh to preserve avocado texture.
- Add crushed red pepper to taste for a subtle heat.
Nutrition
- Serving Size: 1 cup
- Calories: 230
- Sugar: 4g
- Sodium: 350mg
- Fat: 14g
- Saturated Fat: 3.5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 6g
- Protein: 7g
- Cholesterol: 15mg
