This Chickpea and Avocado Salad is a vibrant, protein-packed dish that combines creamy avocado with fiber-rich chickpeas for a satisfying, nutrient-dense meal.
Brimming with healthy fats, plant-based protein, and fresh flavors, it’s low in saturated fat and naturally wholesome.
Ready in just 10 minutes, it’s perfect for quick lunches, light dinners, or meal prep that keeps you energized all day.
Chickpeas and Avocado Salad
Equipment
- 1 large mixing bowl
- 1 small bowl for dressing
- 1 whisk or fork
- 1 Cutting board
- 1 knife
- Measuring spoons
Ingredients
- For the Salad:
- 30 ounces 2 cans chickpeas, rinsed and drained
- 3 medium avocados diced
- 2 tablespoons shallots minced
- 2 jalapenos seeded and diced
- For the Dressing:
- 2 limes juiced
- 2 tablespoons extra virgin olive oil
- 1 teaspoon kosher salt
- 1 teaspoon ground cumin
- ¼ teaspoon cayenne pepper optional
- For the Topping:
- ¼ cup cotija cheese or feta crumbled
- 2 tablespoons fresh cilantro chopped
Instructions
- Prepare the Dressing: In a small mixing bowl, combine the fresh lime juice, extra virgin olive oil, kosher salt, ground cumin, and cayenne pepper (if using). Use a whisk or fork to thoroughly mix the ingredients until fully emulsified, creating a bright, tangy, and slightly spicy dressing. Taste and adjust the seasoning if necessary, ensuring the flavors are balanced and zesty. Set aside.
- Rinse and Drain Chickpeas: Open the cans of chickpeas and pour them into a fine-mesh strainer. Rinse thoroughly under cold running water to remove excess salt and canning liquid. Allow the chickpeas to drain completely to avoid a watery salad. This step ensures your salad stays fresh, creamy, and not soggy.
- Dice the Avocados: Cut the avocados in half, remove the pits, and carefully scoop out the flesh with a spoon. Place the avocado flesh on a cutting board and dice it into evenly sized cubes. Be gentle to maintain their creamy texture, which will blend beautifully with the chickpeas without turning mushy. Set aside in a large mixing bowl.
- Prepare the Shallots and Jalapenos: Peel and finely mince the shallots. This adds a mild, aromatic bite to the salad. Next, seed and dice the jalapenos. Adjust the amount based on your spice preference—removing seeds reduces heat. Combine the shallots and jalapenos and add them to the bowl with the avocado. These ingredients add crunch, flavor, and a subtle kick to the salad.
- Combine the Salad Base: Add the drained chickpeas to the large bowl with avocado, shallots, and jalapenos. Gently fold the ingredients together using a spatula or large spoon. Take care not to mash the avocado while mixing—the goal is a creamy, chunky texture with chickpeas fully coated but still distinct.
- Add the Dressing: Pour the prepared lime and olive oil dressing evenly over the salad mixture. Using gentle folding motions, toss the salad until all ingredients are lightly coated with the dressing. Ensure every chickpea and avocado piece is seasoned, creating a harmonious balance of tang, spice, and creaminess.
- Prepare the Toppings: Measure and crumble the cotija cheese (or feta) into small, bite-sized pieces. Chop fresh cilantro finely. These toppings will add freshness, a hint of saltiness, and an appealing color contrast to the salad.
- Assemble and Serve: Sprinkle the cotija cheese evenly over the top of the salad, followed by the chopped cilantro. Serve immediately to enjoy the creamy avocado, tender chickpeas, and vibrant herbs at their peak freshness. Optionally, pair with whole-grain bread, tortilla chips, or enjoy as a standalone meal.
- Storage Tip: If making ahead, store the salad in an airtight container in the refrigerator for up to 24 hours. For best results, keep the dressing separate and add just before serving to preserve the avocado’s texture and color.
Notes
- Use ripe but firm avocados to maintain a creamy texture without turning mushy.
- Adjust the heat level by keeping or removing jalapeno seeds.
- Rinse canned chickpeas thoroughly to reduce excess sodium and improve taste.
- Toss gently when combining ingredients to avoid mashing the avocado.
- For a vegan version, substitute cotija cheese with crumbled tofu or vegan feta.
- Serve immediately for best flavor; avocado may brown if left too long.
- Lime juice not only adds flavor but helps prevent avocado from oxidizing.
- This salad works perfectly for meal prep if dressing is stored separately.
Chef’s Secrets For Perfect Flavor
To elevate this salad, focus on the freshness and quality of your ingredients.
Use ripe, creamy avocados and high-quality extra virgin olive oil to maximize flavor.
Whisking the dressing thoroughly creates a smooth, well-emulsified coating for the chickpeas and avocado.
Gently folding the salad instead of stirring aggressively preserves the avocado’s creamy texture.
Adding fresh herbs like cilantro at the last moment ensures vibrant aroma and color.
For a subtle kick, lightly toast the cumin before whisking it into the dressing—this enhances its earthy flavor.
Serving Suggestions For Any Occasion
This Chickpea and Avocado Salad is incredibly versatile and can be served in multiple ways.
Enjoy it as a light standalone lunch or dinner for a refreshing, nutrient-packed meal.
Pair it with grilled chicken, fish, or tofu for added protein. It also works as a hearty filling for wraps or pita pockets.
For a fun appetizer, serve it alongside tortilla chips or as part of a mezze platter with hummus and roasted vegetables.
Garnishing with extra cilantro, a sprinkle of cheese, or a few lime wedges adds both visual appeal and flavor boost.
Storage Tips To Maintain Freshness
For optimal freshness, store the salad in an airtight container in the refrigerator for up to 24 hours.
To prevent the avocado from browning, keep the dressing separate until just before serving.
If mixing ahead, add a little extra lime juice to help slow oxidation. When storing leftovers, avoid pressing the salad down too firmly, which can cause the avocado to become mushy.
A gentle stir before serving will redistribute the dressing and refresh the flavors. Always consume within a day to enjoy the best texture and taste.
Frequently Asked Questions
1. Can I make this salad ahead?
Yes, but it’s best to store the dressing separately and add it right before serving. Avocados brown quickly, so preparing the salad completely ahead may slightly affect its visual appeal and texture.
2. Can I use fresh chickpeas instead of canned?
Absolutely! Cook fresh chickpeas until tender, let them cool, and proceed with the recipe. Using fresh chickpeas enhances the flavor but will increase prep time.
3. How can I make this salad spicier?
Leave some or all of the jalapeno seeds in, or add a pinch of cayenne pepper. Roasted chili flakes or a dash of hot sauce also work well for extra heat.
4. What can I substitute for cotija cheese?
Feta cheese is an excellent substitute. For a vegan option, use crumbled tofu or a plant-based cheese alternative to maintain the creamy, slightly salty flavor.
5. Can this salad be frozen?
Freezing is not recommended because avocado’s creamy texture becomes watery and mushy when thawed. It’s best enjoyed fresh or stored in the fridge for up to 24 hours.
