Healthy & Light Avocado Chickpea Salad

Name: Healthy & Light Avocado Chickpea Salad
Prep time: 15 min
Total time: 15 min
Yield: 2 servings
Ingredients: 1 ripe avocado; 1 can (15 oz) chickpeas, drained and rinsed; 1 cup cherry tomatoes, halved; 1/2 red onion, finely chopped; 1/4 cup fresh parsley, chopped; Juice of 1 lemon; Salt and pepper to taste; Optional: crumbled feta cheese or olives

Highlighted under: Wellness Plates

I absolutely love making this Healthy & Light Avocado Chickpea Salad. It’s packed with flavor and nutrients, making it the perfect dish for a quick lunch or a light dinner. The combination of creamy avocados and protein-rich chickpeas not only satisfies my hunger but also provides a refreshing twist that brightens my day. With just a few simple ingredients, I can whip up this salad in no time, and it always leaves me feeling vibrant and energized.

Created by

Lydia Spencer

Last updated on 2026-01-27T00:27:35.001Z

When I first experimented with this salad, I was amazed at how well the creamy avocado complements the chickpeas. I enjoyed adding some spices to give it a zing, and it quickly became one of my go-to dishes for a light meal. The texture is satisfying, and it's a great way to incorporate more plant-based proteins into my diet.

One of the best tips I’ve learned is to always choose ripe avocados; they add a buttery richness that elevates the salad. I often customize it by tossing in other veggies or seeds, which makes each bowl unique and full of surprises!

Why You'll Love This Salad
Creamy avocado that provides a rich texture
Protein-packed chickpeas for lasting energy
Bright flavors from fresh herbs and lemon

Ingredient Benefits

This Healthy & Light Avocado Chickpea Salad shines with nutrient-dense ingredients. Avocado is not only creamy and satisfying but also rich in healthy fats, particularly monounsaturated fat, which promotes heart health. Additionally, avocados are packed with vitamins such as E, K, and C, along with fiber that aids in digestion. Incorporating them into your diet can help you maintain energy levels throughout the day.

Chickpeas play a significant role in this salad, offering a fantastic source of protein and fiber. A single can of chickpeas provides about 15 grams of protein, making this dish a great option for vegetarians and those looking to reduce meat consumption. The fiber content of chickpeas enhances satiety, ensuring you feel full longer without the heaviness of more traditional salad ingredients.

Serving Suggestions

This salad is incredibly versatile, making it suitable for various occasions. For a heartier meal, consider serving it over a bed of greens or alongside grilled chicken or fish. You could even wrap it in a whole grain tortilla for a portable lunch option. Pairing it with whole grain pita chips can elevate your dining experience further, providing a satisfying crunch with each bite.

To brighten up the dish, you can add sliced radishes or cucumbers for extra crunch and freshness. If you enjoy spiciness, a few slices of jalapeños or a sprinkle of red pepper flakes can add a wonderful kick. This salad is also delightful as a dip, served with crunchy vegetables or whole wheat crackers, perfect for casual gatherings.

Ingredients

Start by gathering the following ingredients for this satisfying salad:

Ingredients

1 ripe avocado
1 can (15 oz) chickpeas, drained and rinsed
1 cup cherry tomatoes, halved
1/2 red onion, finely chopped
1/4 cup fresh parsley, chopped
Juice of 1 lemon
Salt and pepper to taste
Optional: crumbled feta cheese or olives

Once you have all your ingredients ready, it's time to prepare this vibrant salad!

Instructions

Follow these simple steps to create your delicious salad:

Prepare the Ingredients

Begin by cutting the ripe avocado in half, removing the pit, and scooping the flesh into a bowl. Mash it lightly with a fork, allowing for some chunks to remain for texture.

Mix with Chickpeas

Add the drained chickpeas to the mashed avocado. Stir in the cherry tomatoes, red onion, and parsley, mixing gently to combine.

Season and Serve

Squeeze the lemon juice over the mixture, adding salt and pepper to taste. Toss everything together until well incorporated. Optionally, sprinkle crumbled feta cheese or olives on top before serving.

Your healthy avocado chickpea salad is now ready to be enjoyed!

Pro Tips

For added crunch, consider incorporating diced cucumbers or bell peppers. This salad also holds well in the refrigerator for a couple of days, making it perfect for meal prep.

Make-Ahead Tips

If you love meal prepping, this salad is an excellent choice! You can prepare the base—chickpeas, avocado, and the other ingredients—up to a day in advance. Just keep the lemon juice aside, as its acidity can cause the avocado to brown. To combat this, store the salad in an airtight container in the refrigerator and add the lemon juice just before serving for freshness.

For longer storage, consider freezing the chickpeas and making the dressing separately. Creamy avocados do not freeze well, so it's best to use freshly diced avocado when you're ready to enjoy the salad.

Ingredient Substitutions

If you don’t have fresh parsley, consider using cilantro or dill for a different flavor profile. Each herb brings its own unique character to the dish, allowing for customization based on what you have on hand. For an extra burst of flavor, finely chopped mint can also be a refreshing substitute.

For those who prefer a lower-fat option, you can omit the feta cheese or olives, which can lighten the salad while still maintaining its deliciousness. Alternatively, add a dollop of plain Greek yogurt as a creamy substitute, boosting the protein content without losing out on texture.

Questions About Recipes

→ Can I make this salad ahead of time?

Yes, but it's best to add the avocado right before serving to prevent browning.

→ What can I substitute for chickpeas?

You can try using black beans or even lentils for a different flavor.

→ Is this salad vegan?

Absolutely! All the ingredients are plant-based, making it a great vegan meal option.

→ How long will leftovers keep in the fridge?

The salad can last about 2 days in the refrigerator, but it’s best fresh.