Chickpea Feta Avocado Salad – A Healthy Delight in Just 15 Minutes!
Chickpea Feta Avocado Salad is a refreshing and nutritious dish full of vibrant flavors and textures. Perfect for a light lunch or a side dish, this salad combines protein-packed chickpeas, creamy avocado, and tangy feta cheese, all tossed with fresh herbs and a zesty dressing. Whether you’re looking for an easy weeknight meal or a colorful dish to impress your guests, this salad is a winner!
Why you’ll love it
This Chickpea Feta Avocado Salad is not only delicious but also loaded with health benefits. Chickpeas provide a great source of protein and fiber, which helps keep you full and satisfied. Avocado adds healthy fats that are good for your heart, while feta brings a delightful creaminess and a burst of flavor. Plus, the fresh herbs and bright lemon juice make this salad light and refreshing, perfect for warm days. It’s quick and easy to make, taking just about 15 minutes from start to finish!
Ingredients
- 1 (15-ounce/425g) can chickpeas, drained and rinsed
- 1 avocado, pitted and diced
- 4 ounces/115g feta cheese, crumbled
- 1/2 cup/75g red onion, thinly sliced
- 1/2 cup/50g fresh parsley, chopped
- 1/4 cup/25g fresh mint, chopped
- 3 tablespoons/45ml olive oil
- 2 tablespoons/30ml lemon juice, freshly squeezed
- 1 clove garlic, minced
- 1/2 teaspoon/2.5ml dried oregano
- Salt and pepper to taste
Substitutions & key variations
You can easily modify this recipe to suit your tastes or dietary needs. Here are some ideas:
- Chickpeas: If you don’t have canned chickpeas, you can cook dried ones.
- Feta: Substitute with goat cheese or a vegan cheese option for a dairy-free version.
- Herbs: Basil or cilantro can replace parsley and mint for a different flavor profile.
- Vegetables: Add or swap in cucumbers, bell peppers, or cherry tomatoes for extra crunch and color.
Step-by-step
Step 1: Prepare the Salad Base
In a large bowl, combine the drained chickpeas, diced avocado, crumbled feta cheese, thinly sliced red onion, chopped parsley, and chopped mint. Use a spatula or a large spoon to gently mix everything together, but be careful not to mash the avocado too much.
Step 2: Make the Dressing
In a small bowl or jar, whisk together the olive oil, freshly squeezed lemon juice, minced garlic, and dried oregano. Don’t forget to season with salt and pepper to taste. This dressing adds a zesty kick to your salad!
Step 3: Combine and Serve
Pour the dressing over the salad ingredients. Gently toss everything together until all ingredients are well coated with the dressing. You can serve it right away or chill it in the fridge for a bit to let the flavors meld together.
Success tips
- Temperature: Serve the salad cold or at room temperature for the best taste.
- Texture: Ensure the avocado is ripe but firm to maintain its texture in the salad.
- Common mistakes: Be careful not to overmix the salad as this can make the avocado mushy. Also, avoid using too much salt, especially if your feta is already salty.
How to serve
Chickpea Feta Avocado Salad can be enjoyed on its own as a light meal or served as a side dish alongside grilled chicken or fish. You can also pair it with pita bread or whole grain crackers for a more filling option. Adding a sprinkle of chili flakes on top can provide a nice spicy kick!
Storage & reheating
You can store any leftovers in an airtight container in the fridge for up to 2 days. However, it’s best to eat the salad fresh as the avocado can brown and the texture of the salad may change over time. If you need to store it, consider keeping the dressing separate and adding it just before serving.
Frequently Asked Questions
1. Can I make this salad ahead of time?
Yes, but it’s best to make the salad without the dressing and add it just before serving to keep the avocado fresh.
2. Is this salad gluten-free?
Yes, all the ingredients are gluten-free, making it a perfect option for those with gluten sensitivities.
3. Can I use frozen chickpeas instead of canned?
Absolutely! If using dried chickpeas, be sure to soak and cook them beforehand.
4. What can I pair this salad with?
This salad goes well with grilled meats, sandwiches, or can even be served in lettuce wraps.
5. How long does the salad last?
It lasts about 2 days in the fridge, but for the best taste, enjoy it fresh!
Nutrition notes / equivalents
Chickpeas are a fantastic source of plant protein and fiber, which promote a feeling of fullness and support digestive health. Avocado provides heart-healthy monounsaturated fats, while feta adds protein and calcium. This salad is not only nutritious but also low in calories, making it a great addition to any balanced diet.
Conclusion
Chickpea Feta Avocado Salad is a versatile and tasty dish that’s quick to prepare and packed with nutrition. It’s perfect for any meal of the day or as a healthy snack. Give it a try and enjoy the delightful combination of flavors! Share this recipe with friends and family and let them in on this healthy secret today!
Links to related recipes
- Mediterranean Quinoa Salad
- Black Bean Avocado Salad
- Spinach and Feta Salad