Description
Chickpea Feta Avocado Salad is a colorful, nutrient-rich dish combining creamy avocado, tender chickpeas, and tangy plant-based feta. Quick to prepare and packed with fresh vegetables and vibrant flavors, this salad offers a perfect blend of texture and taste for a wholesome meal or side.
Ingredients
Scale
Salad Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup plant-based feta (crumbled)
- 1 ripe avocado, diced
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, chopped
- 1/4 red onion, finely sliced
- 1/4 cup fresh parsley, chopped
Dressing Ingredients
- 2 tablespoons fresh lemon juice
- 2 tablespoons extra virgin olive oil
- 1 teaspoon vegetarian Worcestershire sauce (natural)
- Salt, to taste
- Black pepper, to taste
Instructions
- Prepare the Chickpeas: Drain and rinse the canned chickpeas thoroughly to remove excess sodium and boost freshness. Pat them dry with a kitchen towel so they mix better in the salad without adding too much moisture.
- Chop the Fresh Ingredients: Dice the avocado, halve the cherry tomatoes, finely slice the red onion, and chop the cucumber and parsley. Aim for bite-sized pieces to make each forkful balanced in flavor and texture.
- Combine Salad Components: Gently mix the chickpeas, avocado, tomatoes, cucumber, red onion, parsley, and plant-based feta in a large bowl. Stir carefully to keep the avocado from mashing too much.
- Dress the Salad: Whisk together fresh lemon juice, extra virgin olive oil, vegetarian Worcestershire sauce (natural), salt, and pepper. Pour over the salad and toss lightly until everything is coated evenly.
- Serve Fresh: Serve immediately to enjoy the creamy texture of avocado and plant-based feta, or chill for 15 to 20 minutes to let flavors meld together beautifully.
Notes
- Use ripe avocados that yield slightly to gentle pressure for the best creamy texture.
- Ensure chickpeas and vegetables are well drained and patted dry to prevent a watery salad.
- Add salt and acid gradually to achieve perfect seasoning balance.
- Assemble the salad close to serving time to keep avocado fresh and prevent browning.
- Stir in fresh herbs like parsley right before serving to retain their vibrant taste and color.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Appetizers
- Method: No Cooking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 220 kcal
- Sugar: 3 g
- Sodium: 210 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 7 g
- Protein: 7 g
- Cholesterol: 0 mg
Keywords: chickpea salad, avocado salad, plant-based feta, vegan salad, healthy salad, quick salad
