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Smashed Chickpea Avocado Salad

Smashed Chickpea Avocado Salad
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A fresh, vibrant, and nutritious Smashed Chickpea Avocado Salad that combines creamy avocado with crunchy veggies and mashed chickpeas. This quick and easy vegan salad is perfect for light lunches, snacks, or as a versatile topping for sandwiches and grain bowls. Naturally gluten-free and packed with protein, fiber, and healthy fats, it’s a wholesome and satisfying dish ready in under 15 minutes.

Ingredients

Scale

Main Ingredients

  • 1 can (15 oz) chickpeas, drained and rinsed (or 1.5 cups cooked dried chickpeas)
  • 1 ripe avocado
  • 2 tablespoons fresh lemon juice
  • 1/4 cup finely chopped red onion
  • 1/4 cup finely chopped celery
  • 2 tablespoons chopped fresh herbs (cilantro or parsley)
  • Salt, to taste
  • Freshly ground black pepper, to taste
  • 1 tablespoon olive oil (optional)

Optional Variations and Add-ins

  • Pinch of cayenne pepper or chopped jalapeño (for spicy kick)
  • 2 tablespoons chopped nuts or seeds (sunflower or pumpkin seeds for crunch)
  • Fresh dill or basil (herb swap for cilantro or parsley)
  • 1/4 cup diced cucumber, olives, and 2 tablespoons crumbled feta cheese (for a Greek-style twist)
  • 1/2 cup cooked quinoa or tofu (for protein boost)

Instructions

  1. Prepare the Chickpeas: Drain and rinse a can of chickpeas or cook dried chickpeas until tender. Place them in a bowl and gently mash with a fork or potato masher, leaving some larger chunks for texture.
  2. Add the Avocado: Cut a ripe avocado in half, scoop out the flesh, and add it to the mashed chickpeas. Mix gently until combined, creating a creamy yet chunky consistency.
  3. Mix in the Veggies and Herbs: Finely chop red onion, celery, and your choice of fresh herbs. Fold them into the chickpea and avocado mixture to add freshness and crunch.
  4. Season the Salad: Add fresh lemon juice to brighten flavors, drizzle with olive oil if using, and season with salt and freshly ground black pepper to taste. Stir thoroughly to combine all ingredients.
  5. Taste and Adjust: Sample the salad and adjust seasoning with additional lemon juice, salt, or herbs as desired. Serve immediately or chill in the refrigerator until ready to enjoy.

Notes

  • Choose an avocado that yields slightly to gentle pressure for optimum creaminess.
  • Do not over-mash chickpeas; leaving some whole adds pleasing texture contrast.
  • Lemon juice helps prevent avocado browning and adds bright acidity.
  • Use fresh herbs to enhance flavor complexity and freshness.
  • Prepare a few hours ahead and refrigerate to allow flavors to meld.
  • Store leftovers in an airtight container with extra lemon juice for up to two days in the fridge.
  • Freezing is not recommended as avocado texture will degrade.
  • Enjoy the salad cold or at room temperature; reheating is not advised.

Nutrition

Keywords: smashed chickpea salad, avocado salad, vegan salad, gluten-free, healthy lunch, plant-based protein, quick salad, chickpea avocado

Find it online: https://gourmetglazing.com/smashed-chickpea-avocado-salad/