Mediterranean Chickpea Feta Avocado Salad

Mediterranean Chickpea Feta Avocado Salad

Table of Contents

Prep Time: 15 minutes
Total Time: 15 minutes

This vibrant Mediterranean salad is fresh, nutritious, and full of flavor. Creamy avocado and tangy feta combine with hearty chickpeas, crisp cucumber, juicy tomatoes, and aromatic herbs for a satisfying, protein-packed meal or side dish. The lemony, garlicky dressing adds brightness, while optional spices like sumac or Aleppo pepper give a subtle Mediterranean twist. It’s perfect for quick lunches, light dinners, or as a colorful side at gatherings.

Ingredients

Salad:

1 can (15 oz) chickpeas, rinsed and drained

1 avocado, pitted and chopped

1/2 cup feta cheese, crumbled

1 cup cucumber, chopped

1 cup tomatoes (cherry or grape), halved

1/4 cup red onion, chopped or thinly sliced

2 tbsp Italian parsley, chopped

1–2 tbsp mint leaves, chopped (optional)

1/2 cup roasted red peppers, seeded and chopped (optional)

Dressing:

3 tbsp lemon juice

2–3 tbsp olive oil

1 garlic clove, minced

1 tsp Dijon mustard (optional)

1/4 tsp Aleppo pepper (optional)

1/2 tsp sumac (optional)

Salt and black pepper, to taste

Instructions

Prepare the Dressing:
In a small bowl, whisk together lemon juice, olive oil, minced garlic, Dijon mustard (if using), Aleppo pepper, sumac, salt, and black pepper. Adjust seasoning to taste.

Assemble the Salad:
In a large bowl, combine chickpeas, avocado, feta, cucumber, tomatoes, red onion, parsley, mint (if using), and roasted red peppers.

Dress the Salad:
Pour the dressing over the salad ingredients. Gently toss to combine, being careful not to mash the avocado.

See also  Mini Meatloaf Muffins Recipe

Serve:
Serve immediately, or refrigerate for up to 1 hour before serving to let flavors meld. This salad is best eaten fresh due to the avocado.

Tips

Ripe Avocado:
Use a ripe but firm avocado. Overripe avocado can become mushy when tossed with the dressing.

Chickpeas:
Drain and rinse canned chickpeas well to remove excess sodium and improve flavor. You can also roast them lightly for added texture.

Gentle Tossing:
Toss the salad gently to avoid mashing the avocado. Use a large spoon or spatula and fold ingredients together.

Make Ahead:
You can prepare the chickpeas, chopped vegetables, and dressing in advance. Combine with avocado and feta right before serving to keep the salad fresh.

Herbs:
Fresh parsley adds brightness, and mint is optional but gives a refreshing flavor. Adjust according to taste.

Variations

Add Grains:
Mix in cooked quinoa, farro, or couscous for a more filling salad.

Extra Veggies:
Include zucchini, bell peppers, or shredded carrots for additional crunch and color.

Protein Boost:
Add grilled chicken, shrimp, or canned tuna for a higher-protein meal.

Vegan Option:
Replace feta with vegan cheese, tofu cubes, or omit cheese entirely.

Spice Twist:
Sprinkle smoked paprika, chili flakes, or za’atar on top for extra flavor.

Nutty Crunch:
Toasted pine nuts, almonds, or sunflower seeds add texture and a nutty flavor.

Q&A

Q: Can I make this salad ahead of time?
A: You can prep the chickpeas, vegetables, and dressing in advance. Add the avocado and feta right before serving to keep the texture fresh and prevent browning.

Q: Can I use frozen or canned vegetables?
A: Canned chickpeas are perfect, but frozen vegetables like peas or roasted red peppers should be thawed and drained before adding. Fresh vegetables work best for crispness.

See also  Mediterranean Date Balls with Walnuts and Coconut

Q: Can I omit the feta for a vegan version?
A: Yes. Replace feta with a plant-based cheese or tofu, or omit entirely. The salad will still be flavorful and creamy with avocado.

Q: Can I add other proteins?
A: Grilled chicken, shrimp, or canned tuna pair well and make it more filling as a main course.

Q: How can I make it spicier?
A: Add a pinch of red pepper flakes or a dash of harissa or chili paste to the dressing.

Nutrition

(per serving, assuming 4 servings)

Calories: ~320 kcal

Protein: 10 g

Carbohydrates: 30 g

Fat: 20 g

Saturated Fat: 5 g

Cholesterol: 10 mg (from feta)

Sodium: 450 mg (varies with feta and added salt)

Fiber: 9 g

Sugar: 5 g

Note: Values may vary based on the size of avocado, amount of feta, and type of olive oil used.

Conclusion

This Mediterranean Chickpea Feta Avocado Salad is a fresh, nutrient-packed dish that’s quick to prepare and full of bold flavors. Creamy avocado, tangy feta, hearty chickpeas, and crisp vegetables are elevated by a zesty lemon-garlic dressing, making it perfect for lunch, a light dinner, or a side dish for gatherings. It’s versatile, easy to customize with additional herbs, spices, or proteins, and naturally gluten-free and vegetarian. This salad strikes the perfect balance of texture, freshness, and Mediterranean flavor in every bite.