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Avocado Chickpea Salad – Level up your lunch!

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A bowl of avocado chickpea salad is set on a table, with a fork on the left and a glass of water, ready to be eaten | Hurry The Food Up

This Avocado Chickpea Salad is the perfect weekday lunch that will keep you going through a long day at work. High in protein, fiber and put together in 5 minutes before you leave. Easy as pie (and much healthier!).

Health benefits of an avocado chickpea salad

A chickpea salad would be healthy enough, but a chickpea salad with avocado!? That’s elite level health, right there. From just the one serving you get a great amount of protein and fiber, around 20g of each!

Why do we want protein and fibre? The fiber will make you feel full and the protein will both help you feel full and contribute to muscle maintenance – perfect.

Where is all this goodness coming from in our avocado chickpea salad? Let’s start with the avos:

Why use avocado in salad recipes?

Putting avocados in salads just packs a whole extra punch of nutritional benefits.

Avocados are high in healthy monounsaturated fats quite similar to olive oil. Those are healthy fats, fundamental to the healthy functioning of the body and can help improve your cholesterol levels and your blood pressure.

Unsaturated fat is also super important when it comes to absorbing vitamins A, D, E and K. These vitamins need fat in order to be absorbed into the body!

Furthermore, the high fat content means the energy from the avocados will release slowly, keeping you fuller for longer.

If you want to know more about avocados, and particularly whether or not such a fatty food can help with weight loss, we’ve tackled that question in an article, ‘Are avocados good for weight loss?’ . (ps. If you’re trying to lose weight, check out our vegetarian weight loss e-book – we’ve sold 6,000 copies so far, so we must be doing something right!)

This is why the avocado in our avocado chickpea salad is so important – not to mention creamy and delicious!

If you’re loving the sound of avocados why not try our avocado salad dressing, so you can jazz up all your salads with some green goodness.

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What’s so great about a chickpea salad recipe?

Wondering where all the protein in our avocado chickpea salad comes from? A lot of it is thanks to the chickpeas!

One can of chickpeas contains 18g protein and 16g fibre, making them an excellent plant-based protein source. Much like avocados, their high protein and fibre content mean chickpeas will keep you full for a long time.

Chickpeas are crazy versatile too. You can use chickpea flour to make pancakes and even gluten free pizzas – wild!

What a combo!

Can you see why we hype up this avocado chickpea salad? It’s one hell of a salad!

And health benefits aside: between the creamy avo, nutty chickpeas, the sweet and sour mix of lime and honey and the bites of rich salty feta … you’ve got yourself a salad that isn’t just healthy, but delicious too!

What our readers are saying

I just made this for the 3rd time in less than 2 weeks and had to make copies of the recipe at work to hand out because I got so many “likes” 😉 . LOVE this recipe! I added some halved cherry tomatoes for color too.

Kathleen Day⭐⭐⭐⭐⭐

Wow! I may or may not have inhaled this. So delicious, filling, and fast. Ingredient amount are perfect. I have two kids under two years old, so I’m always on the hunt for easy meals for lunch.

Rebecca⭐⭐⭐⭐⭐

What a delight! With what I had onhand, subbed lemon for the lime, basil for cilantro, and shallot for the red onion. SO simple (made it while wearing a sleeping baby) and it turned out fantastic! Thank you for sharing this. Can’t wait to check out your blog for more great ideas!

Lucy
A bowl of avocado chickpea salad on a table from a birds-eye view | Hurry The Food Up
Chickpea Avocado Salad
4.96 from 23 votes
A chickpea avocado salad!? That’s elite level health right there. From just one serving you get a great amount of protein and fiber, around 20g of each!
Cuisine:Vegetarian
Diet: egg-free, gluten-free
Prep Time:5 minutes
Cook Time:0 minutes
Total Time:5 minutes
Servings:2 people
Calories:453kcal
Author: Hauke Fox
YouTube video

Ingredients

  • 1 can chickpeas (drained and rinsed; 1 can = 15oz = 435g)
  • 1 avocado
  • 1 handful cilantro/coriander, fresh
  • ½ red onion
  • 2 oz low fat feta cheese (or similar)
  • 1 lime (juiced)
  • 1 tsp honey
  • Salt and pepper to taste

Instructions

  • Drain and rinse the chickpeas.
    1 can chickpeas
  • Cut and dice up the avocado. Chop the cilantro/coriander (also the stems, if you like). Dice up half an onion.
    1 avocado, 1 handful cilantro/coriander, fresh, ½ red onion
  • Throw everything into a bowl, add the feta cheese, honey and lime juice. Season with salt and pepper.
    2 oz low fat feta cheese, 1 lime, 1 tsp honey, Salt and pepper to taste
  • Lunch is ready!

NOTES

Make-ahead? Yes, prep the night before!
Tried the recipe? We’re all curious! Send us a pic via instagram by using the tag #hurrythefoodup or leave a comment below.
Adapted from Two Peas And Their Pot

Nutrition

Nutrition Facts
Chickpea Avocado Salad
Serving Size
 
478 g
Amount per Serving
Calories
453
% Daily Value*
Fat
 
23
g
35
%
Saturated Fat
 
5
g
31
%
Polyunsaturated Fat
 
4
g
Monounsaturated Fat
 
11
g
Cholesterol
 
15
mg
5
%
Sodium
 
893
mg
39
%
Potassium
 
900
mg
26
%
Carbohydrates
 
50
g
17
%
Fiber
 
18
g
75
%
Sugar
 
6
g
7
%
Protein
 
20
g
40
%
Vitamin A
 
333
IU
7
%
Vitamin C
 
23
mg
28
%
Calcium
 
110
mg
11
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
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Comments

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Recipe Rating




46 comments
  1. 5 stars
    Oh my word! I was going to make this to take to work for lunch but woke feeling naff after very little sleep and couldn’t get my act together so I had it for breakfast (oh yes I did!). Five minutes later I was superwoman!
    I shall be breakfasting on this again – in fact I may eat it all day, just because it’s SOOOOOOOOO delicious

    1. Yay, glad you enjoyed it so much! It’s a surprising one, isn’t it? And soooooo quick. I often make it if I realise I’ve forgotten to plan lunch and need something within 5 mins

      1. Just realised i forgot the onion. Ah well, there’s always tomorrow 😀

        1. Haha indeed! Another reason to make it again 😀

  2. 5 stars
    This is delicious! I made it for lunch tomorrow but I might just eat it now. I replaced the onion with red bell pepper bc I don’t like raw onion. Thanks for a yummy recipe!

    1. Thanks for the feedback! Bell pepper is a good replacement indeed! I’m sure it tastes nicely as well!! 🙂

  3. I have printed out a bunch of your recipes this morning. This one is like, duh! I love all of the ingredients, why haven’t I done this before? I bought three beautiful eggplants yesterday and found your Aubergine Curry recipe, which is perfect. It led me down the rabbit hole of fantastic recipes, landing me here. Thank you so much! I will keep an eye out for your recipes!

    1. Thanks Nan! I’m happy you’ve found us too :). Appreciate your kind words. Enjoy the recipes!

  4. Starting my journey on becoming vegetarian and im beyond excited. Trying your meal plan and its extremely convenient and looks delicious. However, im a little nervous due to the high amount of fat in the meals. Im really new at this. Should I just decrease the amount of ingredients with high fat content?

    1. Hi Bella – not all fat is bad! And some fats are very important indeed. The meals plans are pretty well-balanced and I wouldn’t necessarily cut down on certain ingredients (for example avocado is high fat, but brings with it lots of other goodness). I’d only really be wary if you’re getting high fat content from other external areas too – if you’re following these meal plans you should be in a good place 🙂

  5. 5 stars
    Will try this. And maybe go vegetarian within the year. Love avocado:)

    1. Enjoy missb! Gotta love the avos 😀

  6. Are the nutrition facts for all two servings or just one?

    1. Hi Samantha, the nutrition facts are for one serving 🙂

  7. I’m a newbie vegetarian so I’m learning as I go. Any way to add red lentils to this? Parsnips? (I bought 2 and am obsessed with doing something with them, just don’t have a clue!)

    1. Hi there Sue! Cool that you joined the veggie tribe 😀
      Hope you’ll find lot’s of tasty new recipes. Well, I’d exchange the chickpeas for the red lentils so it’s not overloaded with legumes. Parsnips could go in there as well. They need a bit of extra prepping though (See this post on wikihow). So, either have them on the side or throw them in once fried, boiled, roasted or baked 🙂
      Enjoy experimenting!