Chickpea and Avocado Salad
This chickpea avocado salad is the best chickpea salad recipe I ever made! Juicy tomato, creamy avocado, crunchy cucumber and simple dressing with olive oil, salt and freshly cracked pepper. With red onion slices big enough for kids to pick out and adults to enjoy. This chickpea salad with avocado is so hearty, it can be lunch, mixed with quinoa or pasta dinner, or a potluck star.
It is super tasty and is based on traditional Ukrainian summer salad I grew up with, minus chickpeas. Natural juices from tomato and cucumber get released as soon as you add salt, so you don’t need much oil. You could also add any leafy greens like kale, Romaine lettuce, and spinach; and of course garlic. My aunt always added radishes too.
What Chickpeas to Use:
- Canned: I recommend to buy organic low sodium chickpeas in BPA free cans. They are not cheap or always available. BPA has been proven to interfere with our hormones, cause cancer and fertility issues. BPA is nasty stuff thank goodness our world is paying more attention to.
- Cooked: A few years ago I learnt how to cook dried beans. It is once in a few months time investment that I do for my family’s health and budget.
Can I Make It Ahead?
Yes. You can make chickpea and avocado salad up to 1 day ahead if you add oil, salt and pepper immediately before serving. Just make sure to pour lemon/lime juice on avocados or dice avocados before serving.
This salad is packed with plant-based protein, blood cleansing cilantro, vitamin C loaded tomatoes, heart healthy avocado and cancer fighting red onion. I’m selling it super hard to you, right?! I just want everyone to eat healthy. True fact.
How to Peel and Dice Avocado:
- Pick avocados with brown skin and slightly soft to the touch. Alternatively, you can buy green avocados and let them ripe on a counter (faster inside a fruit bowl). However, over ripen avocados create a mess of this chickpea salad, especially when mixed with finely chopped herbs.
- Using chef’s knife, cut avocado in half lengthwise. Hold half with a pit in one hand or place on a cutting board, gently tap sharp edge into the pit deep enough to twist the pit out, twist the knife and discard the pit.
- Cut avocado into desired width strips (depending on avocado’s size), peel the skin and dice.
Chickpea cucumber avocado salad is perfect mid-summer when days are hot and garden is abundant. However, Costco is a great source of mini cucumbers, grape tomatoes and avocados (the best ones I ever tried!) all year round, often locally greenhouse grown => my Costco shopping list.
No matter the size of vegetables, make sure to chop them into bite size pieces a bit larger chickpeas’ size for the maximum flavour in every bite.
More High Protein Salads to Try
- Mango black bean salad – this combo is the bomb dot com!
- Mexican bean salad recipe so simple with only 2 kinds of beans.
- Healthy chicken salad without loads of mayo, same creamy!
- Canned salmon salad is so good with bell peppers and capers!
Chickpea Avocado Salad
15 minute tasty and easy chickpea salad recipe with tomato, cucumber, red onion, lemon or lime, olive oil, salt and pepper. That’s it!
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 8 servings 1x
- Category: Salad
- Method: No cook
- Cuisine: American Ukrainian
- 2 x 14 oz cans chickpeas, drained & rinsed*
- 1.5 lbs cucumbers, cut into bite size pieces
- 1.5 lbs tomatoes, cut into bite size pieces**
- 3 medium ripe avocados, diced**
- 1/4 medium red onion, thinly sliced
- 1/2 cup cilantro (dill or parsley), finely chopped
- 1 large lime or lemon, juice of
- 3 tbsp extra virgin olive oil
- 1 1/2 tsp salt*
- Ground black pepper, to taste
- In a large bowl, add all ingredients and gently stir to combine. Serve cold.
Store: Refrigerate in an airtight glass container for up to 24 hours.
Make Ahead: You can make this salad up to 1 day ahead, if you add oil, salt and pepper immediately before serving. Just make sure to pour lemon/lime juice on avocados or dice avocados before serving.
*Because I cook my own beans => learn how to cook dried beans, I have to add more salt. The amount of salt will depend on sodium content of chickpeas you use, start with 1 tsp and add to taste. **Use medium ripeness avocados and tomatoes (not too mushy), so they hold their shape better once mixed. Also I recommend not to chop parsley or cilantro but rather tear the leaves off – salad looks less messy that way.
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