Chickpea and Avocado Salad

Vegan Chickpea Salad

Introduction: 

This refreshing vegan chickpea and avocado salad is a delightful combination of creamy avocados, hearty chickpeas, and vibrant vegetables. It’s perfect for warm summer days or as a light and nutritious meal any time of the year. Plus, it’s gluten-free, soy-free, nut-free, and oil-free!

Origin of Vegan Chickpea Salad:

The vegan chickpea avocado salad is originated from Mediterranean and Middle Eastern cuisines. It is also like traditional dishes hummus and falafel. As we all known that vegan and vegetarian lifestyle is spreading all around the world you can also make chickpea salads recipes as a hearty, protein-rich base.

Comparison Table

Feature	Chickpea and Avocado Salad	Quinoa and Black Bean Bowl
Ingredients	Chickpeas, avocado, tomato, cucumber	Quinoa, black beans, corn, bell pepper
Time	10–15 minutes	20–25 minutes
Nutritional Value	High in fiber, protein, and healthy fats	High in protein, iron, and antioxidants
Flavor Profile	Creamy, zesty, and refreshing	Savory, slightly spicy

Ingredients:

One cup of dry avocado and chickpea, cooked until soft but not mushy, or two 14-ounce cans of chickpea.

• 2 ripe avocados
• 1 medium tomato
• 1 medium green bell pepper
• ½ to 1 small jalapeno pepper (adjust according to your spice preference)
• 1 clove garlic, minced
• 1 medium red onion, finely chopped
• Juice of a lemon
• 2 tablespoons cilantro (or mint), chopped
• 1 tablespoon roasted ground cumin
• Salt to taste

Instructions:

Prepare the Chickpeas:

If utilizing cans chickpeas, rinse and drain completely. If using dried chickpeas, cook them until tender but not mushy.

Dice the Vegetables:

Cut the avocados for avocado salad into chunks.

Dice the tomato, green bell pepper, and jalapeno pepper.

Finely chop the red onion and cilantro (or mint).

Make the Dressing:

In a small dish, stir the following ingredients together:

• 2 tablespoons olive oil
• Juice of a lemon
• Minced garlic
• Roasted ground cumin
• Salt to taste

Assemble the Salad:

In a large bowl, combine the chickpeas, diced avocados, tomato, green bell pepper, jalapeno pepper, minced garlic, and chopped red onion.

Pour the dressing over the avocado salad recipe and gently mix to coat all the ingredients.

Serve and Enjoy:

Serve the chickpea and tomato avocado salad at room temperature or chilled.

If needed, add more cilantro or mints as decoration.

Serving Suggestions:

Enjoy the avocado salad as a light lunch or dinner.

Pile it into whole wheat wraps or buns for a satisfying sandwich.

Serve it alongside grilled vegetables or as a side dish at picnics or potlucks.

Why you’ll Love This Salad:

Simple and Delicious: With just a handful of ingredients, this salad creates magic. The firm chickpeas pair beautifully with creamy avocados, crunchy onions, and sweet tomatoes.

Healthy and Nutrient-Rich: The avocado provides heart-healthy fats, while the chickpeas offer protein and fiber.

Versatile: Whether rolled in a wrap, piled on a bun, or eaten as is, this salad works for any diet and occasion.

Nutrition chart

Per Serving (serves 4-6)

– Calories: 420

– Macronutrients:

    – Protein: 22g

    – Fat: 28g

    – Carbohydrates: 32g

– Fiber: 12g

– Sugar: 6g

– Sodium: 250mg

– Potassium: 1200mg

– Vitamins:

    – Vitamin A: 20% DV

    – Vitamin C: 40% DV

    – Vitamin E: 25% DV

    – Vitamin K: 50% DV

– Minerals:

    – Calcium: 10% DV

    – Iron: 20% DV

    – Magnesium: 25% DV

    – Manganese: 30% DV

    – Copper: 20% DV

Note:

Daily Value (DV) is a standard reference number used to determine the nutritional percentages in foods.

Please keep in mind that this avocado recipe is an approximate nutrition chart and actual values may vary based on specific ingredients and portion sizes.