Mediterranean Chickpea and Avocado Salad
This refreshing Mediterranean Chickpea and Avocado Salad is a plant-powered dish loaded with creamy avocado, hearty chickpeas, crisp vegetables, and a zingy lemon-herb dressing. Perfect as a light lunch, satisfying side, or healthy meal prep bowl. It’s packed with fiber, protein, and heart-healthy fats — and comes together in just minutes!
Total Time: 15 minutes
Prep Time: 15 minutes
Cook Time: None
Serves: 4
Ingredients
Salad:
1 (15 oz / 425g) can chickpeas, drained and rinsed
1 large ripe avocado, diced
1 cup cherry tomatoes, halved
½ cup cucumber, diced
¼ cup red onion, finely diced
¼ cup Kalamata olives, pitted and halved
2 tbsp crumbled feta cheese (optional)
2 tbsp fresh parsley, chopped
1 tbsp fresh mint or dill (optional)
Lemon-Herb Dressing:
3 tbsp extra virgin olive oil
1½ tbsp fresh lemon juice
1 tsp red wine vinegar (or more lemon juice)
1 garlic clove, minced
½ tsp dried oregano
Salt and pepper, to taste
Instructions
Make the Dressing:
In a small bowl or jar, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, oregano, salt, and pepper. Set aside.
Combine Salad Ingredients:
In a large mixing bowl, combine the chickpeas, avocado, cherry tomatoes, cucumber, red onion, olives, feta (if using), and herbs.
Toss and Serve:
Pour the dressing over the salad and toss gently to combine. Be careful not to mash the avocado.
Optional Garnish:
Top with extra feta, a drizzle of olive oil, or lemon zest for brightness. Serve immediately or chill for 15 minutes for best flavor.
Tips
Avocado Care:
Use ripe but firm avocados so they hold their shape when mixed.
Add the avocado just before serving to prevent browning, or toss it in a little lemon juice first to slow oxidation.
Garlic Note:
If you prefer a milder garlic flavor, let the minced garlic sit in the lemon juice for 5–10 minutes before adding it to the dressing.
Chilling Tip:
This salad is best served slightly chilled. If making ahead, keep avocado separate and stir it in just before serving.
Make It a Meal:
Add grilled chicken, boiled eggs, or tuna on top for extra protein.
Variations
Greens Add-In:
Mix in some arugula, baby spinach, or romaine for a more salad-like feel and added crunch.
Grain Bowl Twist:
Turn it into a hearty grain bowl by adding cooked quinoa, bulgur, or farro.
Cheese Options:
Try crumbled goat cheese, shaved parmesan, or skip cheese entirely for a vegan version.
Olive Swaps:
Replace Kalamata with green olives or stuffed olives for a different flavor dimension.
Add Heat:
Toss in a pinch of crushed red pepper, chopped jalapeño, or Aleppo pepper for a spicy kick.
Creamy Dressing Option:
Blend half the avocado with the dressing ingredients for a creamy lemon-garlic avocado dressing.
Onion Alternatives:
Use pickled red onions or green onions for a sweeter, more mellow flavor.
Q&A
Q: Can I make this salad ahead of time?
A: Yes — just prep all ingredients except avocado, and store the dressing separately. Add avocado and toss everything together just before serving for the best texture and color.
Q: How long does it last in the fridge?
A: Without avocado, the salad can last up to 3 days. With avocado mixed in, it’s best eaten within 1 day, as avocado can brown and soften.
Q: Is this salad vegan?
A: Yes — just omit the feta cheese or use a plant-based alternative to keep it 100% vegan.
Q: Can I use dried chickpeas instead of canned?
A: Absolutely. Just soak and cook them ahead of time. You’ll need about 1½ cups of cooked chickpeas to replace a 15 oz can.
Nutrition Facts
Based on using feta cheese and standard olive oil quantity.
Calories: 330
Protein: 8g
Fat: 23g
Carbohydrates: 23g
Fiber: 9g
Sugar: 3g
Sodium: 360mg
Cholesterol: 8mg
Conclusion
This Mediterranean Chickpea and Avocado Salad is a quick, nourishing dish that blends creamy, crunchy, and tangy elements into a refreshing bite. With heart-healthy fats, plant-based protein, and fresh Mediterranean flavors, it’s perfect for a summer lunch, side dish, or a make-ahead meal. Whether you’re vegan, gluten-free, or just love a vibrant, no-cook meal — this salad is a must-have in your rotation.