Avocado and Chickpea Salad

This Mediterranean lunch recipe combines authentic flavors with modern cooking techniques. Ready in 15 minutes, serves 4 people. Serve chilled atop a bed of mixed greens or baby spinach for a nutrient-dense lunch. This salad also works well as a side dish accompanying …

Cuisine: Mediterranean Type: Lunch Time: 15 min Servings: 4 Calories: 697 per serving
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Nutrition Information

Each serving contains approximately 697 calories and 25.0g of protein. Macronutrients include 75.0g carbohydrates and 33.0g fats per serving.

Per Serving

Calories
697
Protein
25.0g
Carbohydrates
75.0g
Fats
33.0g

Total

Calories
2788
Protein
100.0g
Carbohydrates
300.0g
Fats
132.0g

Ingredients

This recipe requires 12 ingredients. All ingredients are commonly available at grocery stores.

  • 30.0 oz Chickpeas (Garbanzo Beans)
    low sodium, rinsed and drained (approx. 2 15-oz cans)
  • 2.0 whole Avocados
    large, pitted, peeled, and diced into bite-sized chunks
  • 1.0 whole English Cucumber
    diced small (seeds optional)
  • 1.5 cup Cherry Tomatoes
    quartered lengthwise for safety
  • 0.5 cup Red Onion
    finely diced for mild flavor
  • 0.5 cup Feta Cheese
    crumbled, reduced fat preferred
  • 0.25 cup Fresh Parsley
    chopped, leaves only
  • 3.0 tbsp Extra Virgin Olive Oil
    cold pressed
  • 2.0 tbsp Fresh Lemon Juice
    freshly squeezed (approx. 1 lemon)
  • 1.0 clove Garlic
    minced or grated
  • 0.5 tsp Sea Salt
    fine grain, to taste
  • 0.25 tsp Black Pepper
    freshly ground

Instructions

Follow these 4 steps to prepare this dish. Each step includes detailed instructions for best results.

1. Mise en Place & Station Setup

  1. Place a large mixing bowl, a small bowl or jar for dressing, a colander, and a cutting board with a sharp chef's knife on the counter.
  2. Wash the English cucumber, 1.5 cups cherry tomatoes (225g), fresh parsley, and lemon under cold running water.
  3. Place 30 oz chickpeas (850g) in the colander and rinse thoroughly under cold water until foam disappears, then set aside to drain completely.
  4. Measure out 0.5 cup crumbled feta (75g), 3 tbsp extra virgin olive oil (45ml), and dry spices.

2. Vegetable & Herb Preparation

  1. Dice the English cucumber into small cubes (approx. 1 cm).
  2. Slice 1.5 cups cherry tomatoes (225g) into quarters lengthwise.
  3. Finely dice the red onion to yield 0.5 cup (75g).
  4. Pick leaves from fresh parsley and chop roughly to yield 0.25 cup (15g).
  5. Peel and mince 1 garlic clove (5g).

3. Dressing Creation

  1. Cut the lemon in half and squeeze to obtain 2 tbsp juice (30ml) into the small bowl or jar.
  2. Add 3 tbsp olive oil (45ml), minced garlic, 0.5 tsp sea salt (3g), and 0.25 tsp black pepper (1g) to the lemon juice.
  3. Whisk vigorously or seal the jar and shake until the dressing is emulsified.

4. Avocado Prep & Salad Assembly

  1. Halve, pit, peel, and dice 2 large avocados (400g) into bite-sized chunks.
  2. Immediately place avocado chunks in the large mixing bowl and drizzle with a small splash of the dressing to prevent browning.
  3. Add the drained chickpeas, diced cucumber, tomatoes, red onion, and chopped parsley to the bowl.
  4. Pour the remaining dressing over the salad and toss gently to coat.
  5. Sprinkle 0.5 cup feta cheese (75g) over the top and give a final gentle fold.

Plating

  1. Select wide, shallow pasta bowls or cool ceramic plates to provide a clean canvas for the vibrant Mediterranean colors.
  2. Spoon the salad into the center of the dish, piling it gently to create a mound with height rather than spreading it flat across the plate.
  3. Adjust the top layer so that distinct chunks of bright green avocado, red tomato, and cucumber are clearly visible to showcase the fresh ingredients.
  4. Scatter the crumbled feta cheese and chopped fresh parsley over the mound to create a snowy, textured finish that sits lightly on top.
  5. Wipe the rim of the plate with a clean, damp cloth to remove any stray dressing or herbs for a polished, professional look.

Family Beverage

Sparkling water infused with fresh cucumber and mint or a glass of iced herbal tea with lemon.

Alcohol Beverage

A crisp, chilled Sauvignon Blanc or a dry Pinot Grigio pairs perfectly with the citrus notes and creamy texture of the avocado.

Serving Suggestions

Serve chilled atop a bed of mixed greens or baby spinach for a nutrient-dense lunch. This salad also works well as a side dish accompanying grilled fish or lean chicken breast. For a snack option, serve with sliced cucumber rounds or whole grain crackers.

Notes

Rinse canned chickpeas thoroughly under cold running water to remove excess sodium and starch. Toss the avocado with the lemon or lime juice immediately after cutting to prevent oxidation and keep the vibrant green color. For best flavor melding, allow the salad to sit for 10 minutes before serving.

Storage

Transfer any leftovers to an airtight container and refrigerate immediately. For the best quality, consume within 24 hours. To prevent the avocado from browning, press a piece of plastic wrap or parchment paper directly onto the surface of the salad before securing the container lid. Note that the cucumbers and tomatoes will release water over time, which may soften the texture.

Freezing

This recipe is not suitable for freezing. The raw vegetables and avocado contain high water content and delicate structures that will break down and become unpleasantly mushy upon thawing. It is best to prepare only what will be consumed fresh.

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