Mediterranean Chickpea and avocado salad

Mediterranean Chickpea and Avocado Salad

Table of Contents

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.

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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.

See also  Lemon Herb Garlic chicken

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.