Chickpea Avocado Salad

This chickpea avocado salad combines canned chickpeas, ripe avocado, baby spinach, cucumber, cherry tomatoes and red onion with a lemon, olive oil and cumin dressing and a little crumbled feta. It takes 15 minutes, needs no cooking, and makes a filling vegetarian lunch with about 13 g of protein and 14 g of fiber per serving, around half the daily fiber adults are advised to eat. The chickpeas give it substance, the avocado makes it creamy without mayonnaise, and the lemon keeps the avocado from browning. It serves 4 as a light meal or 6 as a side, and it packs well for lunch if you add the avocado just before eating.

• Serves: 4
• Prep time: 15 minutes
• Cook time: none
• Total time: 15 minutes

Ingredients

• 2 cans (400 g each) chickpeas, drained and rinsed (about 480 g drained)
• 2 ripe avocados (about 300 g of flesh), cut into chunks
• 60 g (2 big handfuls) baby spinach
• ½ cucumber (about 150 g), diced
• 200 g (about 1⅓ cups) cherry tomatoes, halved
• ¼ red onion (about 40 g), finely chopped
• 60 g (about ½ cup) feta, crumbled
• A small handful of parsley or cilantro, chopped

Dressing

• 2 tablespoons lemon juice (about 1 lemon), plus a little zest
• 1½ tablespoons extra virgin olive oil
• ½ teaspoon ground cumin
• ¼ teaspoon salt and black pepper
• 1 small garlic clove, crushed (optional)

Method

1. Make the dressing. Whisk the lemon juice and zest, olive oil, cumin, salt, pepper and garlic in a large bowl.
2. Soften the onion. Add the chopped red onion to the dressing and leave it for 5 minutes while you prepare everything else. The lemon takes the edge off its sharpness.
3. Dry the chickpeas. Pat the rinsed chickpeas dry with kitchen paper so the dressing clings to them.
4. Combine. Add the chickpeas, cucumber, tomatoes and herbs to the bowl and toss well.
5. Add the avocado. Fold in the avocado gently so it stays in chunks, with a little extra lemon juice over it.
6. Finish. Arrange over the spinach, or toss the spinach through, and scatter with feta. Taste and add more lemon or pepper if needed.

Tips

• Choose avocados that yield slightly to gentle pressure near the stem. Very soft ones turn to mush.
• Rinse the chickpeas well to remove the starchy, salty liquid from the can.
• Mash some of the chickpeas with a fork for a creamier texture that works well in sandwiches.
• Make it ahead by mixing everything except the avocado and spinach. Add those just before serving.
• Season boldly. Chickpeas need plenty of lemon, salt and spice to taste their best.

Swaps and variations

• Vegan: skip the feta and add a handful of toasted pumpkin seeds or olives.
• More protein: add a boiled egg, canned tuna or grilled chicken.
• Grain bowl: serve over cooked quinoa or bulgur. Our quinoa salad has a similar style.
• Mediterranean: add Kalamata olives, roasted red peppers and oregano.
• Spicy: add a chopped chili or a pinch of smoked paprika to the dressing.
• Sandwich filling: mash the chickpeas and avocado together with lemon and spread on whole grain toast.

Nutrition per serving (estimate)

One serving is a quarter of the recipe. These figures were calculated from USDA FoodData Central values for canned drained chickpeas, avocado, spinach, cucumber, tomatoes, onion, feta, lemon juice, olive oil, cumin, parsley and salt.

This is a high-fiber, plant-based meal. Most of the fat is unsaturated, from avocado and olive oil. One serving gives nearly half the 30 g of fiber a day recommended by the NHS, and counts toward your 5 a day with the vegetables, avocado and chickpeas. Much of the sodium comes from the canned chickpeas and feta; rinsing the chickpeas and using a little less feta reduces it. Our guides to beans and legumes and whether avocado is keto cover the main ingredients.

Contains: milk (feta). Without the feta, it contains no common allergens.

Storage

Without the avocado and spinach, the salad keeps in a sealed container in the fridge for up to 3 days and the flavor improves. Once the avocado is added, eat it the same day; pressing plastic wrap onto the surface helps slow browning. Don’t freeze it.

What to serve with it

• Whole grain pita or toast for a more filling lunch.
• Grilled fish or chicken for dinner.
• A bowl of soup, such as our roasted tomato and red pepper soup.
• Hummus and vegetable sticks for a mezze-style meal.

Common questions

Can I use dried chickpeas?

Yes. Soak 200 g of dried chickpeas overnight, then simmer for 1 to 1½ hours until tender. Cool before using.

How do I stop avocado going brown?

Add it at the last minute and coat it in lemon juice. Browning is harmless but less appealing.

Is this salad good for weight loss?

It’s filling because of the fiber and protein, but avocado and olive oil make it fairly high in calories. For a lighter version, use one avocado and more cucumber and spinach.

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.