High protein quick chickpea salad with avocado and feta. It's gluten-free and can be made vegan. It comes together in 10 minutes and is perfect for a main dish or side. Picture a bowl where the crunch of chickpeas meets creamy avocado, healthy vegetables, and a crumble of feta cheese. Take it to your next BBQ or serve it at home.
Healthy salad time 💚
Are you tired of the same old boring salads? Well, it's time to try a protein-packed, zesty, creamy salad. This salad is anything but ordinary. Serve it on a hot summer evening with grilled corn or take it to your next gathering.
You might also like my Creamy Mushroom Pasta, Tofu Cheese Burger Bowl, Saucisse rougaille , Spicy Pickled Onions, Homemade Pizzetta , Pasta al Pesto or Savory Whipped Tofu.
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It's filled with crunchy goodness from chickpeas (the unsung heroes of the legume world), creamy textures, and the cheesy charmer that crumbles its way into our hearts...feta.
It adds a salty and tangy kick that elevates the entire salad experience.– feta-tastic!
It's easy to customize, but what I love the most is the delicious dressing that you can make ahead and toss onto your salad just before serving.
❤️ Why this recipe works
- Flavors: The perfect trio. The nutty chickpeas combined with the rich, buttery taste of avocado and salty fetta.
- Nutrients: Chickpeas are packed with protein and fiber, while avocados contribute heart-healthy monounsaturated fats, making this salad nutrient-dense.
- Versatile: Chickpeas and avocados allow for endless customization. Don't like capsicums? Leave them out. 😊
Ingredients needed
CHICKPEAS (same as garbanzo beans): I use canned chickpeas (drained and rinsed) for a quick option. If you have the time, you can use dried chickpeas that have been soaked overnight and then boil them until tender.
AVOCADO: Ripened. Add more avocado if you love it.
MIXED SALAD GREENS: Of choice
CHERRY TOMATOES: Ripe cherry tomatoes are sweet. Slice them in half for bite-size ease.
CUCUMBER: Persian or Lebanese cucumbers are my top choice as they are sweeter, and no need to remove the skin.
CAPSICUM: Packed with antioxidants and vitamins. Make sure to chop it finely.
ONION: You can swap this for red onion. Make sure to slice the onion thinly. You do not want it to overpower the salad.
FETA: It makes everything better, right?
SPRING ONIONS: I like to garnish the salad with finely chopped spring onions.
Ingredients for the dressing:
OLIVE OIL: Use good quality
APPLE CIDER VINEGAR: You can swap this for regular white wine vinegar.
MAPLE SYRUP: Swap for honey or agave.
DIJON MUSTARD: You can leave this out if you don't have Dijon mustard. The dressing will still taste great.
SALT AND PEPPER: To taste
How to make chickpeas and avocado salad
Note: Please scroll to the full printable recipe card at the bottom for ingredient quantities and the method.
- Drain the Chickpeas: If you use canned chickpeas, drain and rinse in a colander under cold water.
- Assemble Salad: Add salad leaves to a salad bowl. Top with halved tomatoes, cucumber, onion, and capsicum.
- Toss the salad.
- Avocado Timing: To prevent your avocado from turning into mush, dice it just before assembling the salad.
- Feta: Crumble the feta just before adding it to the salad to preserve its texture
- Sprinkle over spring onions.
- Balance the Flavors: Adjust the quantity of each ingredient according to your taste preferences. If you like it tangy, add a bit more feta. If you're an avocado enthusiast, feel free to be a little extra with the green goodness.
- Dressing Time: Mix all of the dressing ingredients into a small bowl and whisk until combined. Only pour the dressing over the salad just before serving. Use the desired amount of dressing; reserve the rest for future use.
Bon appétit and happy salad-ing!
FAQS
Canned chickpeas are a convenient option and work well for salads. Ensure you drain and rinse them thoroughly to remove excess sodium. If you prefer using dried chickpeas, soak them overnight and cook them according to package instructions.
Dice the avocado just before assembling the salad. If preparing in advance, sprinkle it with a little lemon or lime juice to prevent browning. Seal the salad tightly with plastic wrap, pressing it directly onto the surface of the salad to minimize air exposure.
If you're not a fan of feta, you can substitute it with goat cheese, queso fresco, or even a sprinkle of grated Parmesan for a different flavor profile.
The olive oil dressing can be adjusted according to your taste preferences. Add more or less apple cider vinegar or maple syrup, and adjust the salt and pepper to achieve the desired balance of flavors.
Certainly! Scale up the ingredients based on the number of servings you need. Keep in mind that some guests may have dietary restrictions, so consider offering a small dressing on the side for individual customization.
Yes, it can be an excellent option for meal prep. Prepare the components separately and assemble the salad just before eating to maintain freshness and flavor.
Tips and tricks
- Dressing: Use the desired amount of dressing. Reserve the rest for future use. Keep the dressing in a glass container in the fridge for up to 2 weeks.
- Perfectly Ripened Avocado: Choose a ripe avocado for the ideal creaminess. It should yield slightly to gentle pressure when squeezed in your hand but not be overly soft. If you're preparing in advance, dice the avocado just before serving to prevent browning.
- Crunchy Chickpeas: For an extra crunch, dry canned chickpeas with a paper towel before adding to the salad. Enhance their texture by roasting them in the oven with olive oil and spices for 15-20 minutes at 400°F (200°C).
- Feta: Crumble feta before adding it to the salad for optimal texture. Using a block of feta and crumbling it with your hands can provide a more varied and authentic cheesy experience.
- Balancing Act: Adjust ingredient quantities based on personal taste. If you love the tanginess of feta, add a bit more; if you're an avocado enthusiast, feel free to be generous with the green goodness.
MAKE-AHEAD AND STORAGE
MAKE-AHEAD: You can prepare the components in advance, but it's recommended to assemble the salad just before serving to maintain the optimal texture of ingredients like avocado and prevent sogginess.
STORAGE: Store any leftover salad in an airtight container in the refrigerator. Consume within 1-2 days for the best taste and texture. Keep in mind that the avocado will turn brown.
Did you make this recipe? Let me know what you think by leaving a ★★★★★ star rating & comment below. It genuinely helps me & I really appreciate your support! Nikki 💚
Print
Quick Chickpea Salad with Avocado and Feta
- Total Time: 12 minutes
- Yield: 4 servings 1x
Description
High protein chickpea salad with avocado and feta. It's gluten-free and can be made vegan. It comes together in 10 minutes and is perfect for a main dish or side. Picture a bowl where the crunch of chickpeas meets creamy avocado, healthy vegetables, and a crumble of feta cheese. Take it to your next BBQ or serve it at home.
Ingredients
- 1 (15-ounce) can chickpeas ((rinsed and drained))
- 8 cups salad greens
- 1-2 avocados
- ½ cup cherry tomatoes ((sliced in half))
- ½ cup cucumber ((diced))
- ¼ cup feta cheese
- 2 green onions ((sliced))
- ½ onion ((finely diced))
- ¼ cup capsicum ((finely diced))
TO MAKE THE DRESSING:
- ⅓ cup good quality olive oil
- 3 tablespoons apple cider vinegar
- 2 tablespoons maple syrup
- ½ teaspoon Dijon mustard
- salt and pepper to taste
Instructions
- Drain the Chickpeas: If you use canned chickpeas, drain and rinse in a colander under cold water.
- Assemble Salad: Add salad leaves to a salad bowl. Top with halved tomatoes, cucumber, onion, and capsicum. Toss the salad.
- Avocado Timing: To prevent your avocado from turning into mush, dice it just before assembling the salad.
- Feta: Crumble the feta just before adding it to the salad to preserve its texture. Sprinkle over spring onions.
- Balance the Flavors: Adjust the quantity of each ingredient according to your taste preferences. If you like it tangy, add a bit more feta. If you're an avocado enthusiast, feel free to be a little extra with the green goodness.
- Dressing Time: Mix all the dressing ingredients into a small bowl and whisk until combined. Only pour the dressing over the salad just before serving. Use the desired amount of dressing; reserve the rest for future use.
- Bon appétit and happy salad-ing!
Notes
- Get Creative: Feel free to get creative and adapt the recipe to suit your taste preferences and dietary needs!
- Balance the Flavors: Adjust the quantity of each ingredient according to your taste preferences. If you like it tangy, add a bit more feta. If you're an avocado enthusiast, feel free to be a little extra with the green goodness.
- Prep Time: 12 minutes
- Category: Appetizer, Main Course, Salad, Side Dish
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