Short Description
This Smashed Chickpea Avocado Salad is a deliciously creamy, nutritious, and satisfying dish packed with plant-based protein and heart-healthy fats. It’s a fantastic alternative to traditional tuna or egg salad, offering a refreshing and flavorful twist with fresh avocado, zesty lemon, and crunchy vegetables. Perfect for sandwiches, wraps, or as a dip, this salad is a must-try for anyone seeking a quick, healthy, and flavorful meal.
Why You’ll Love This Recipe
- Quick & Easy – Ready in just 10 minutes, making it an ideal meal for busy days.
- Healthy & Nutritious – Loaded with fiber, protein, and healthy fats.
- Dairy-Free & Vegan – A great alternative to traditional mayo-based salads.
- Versatile – Can be enjoyed on toast, in wraps, or as a dip.
- Customizable – Easily adaptable with additional ingredients to suit different tastes.
Ingredients
- Chickpeas
- Avocado
- Lemon juice
- Red onion
- Celery
- Garlic
- Fresh cilantro or parsley
- Dijon mustard
- Olive oil
- Salt
- Black pepper
- Red pepper flakes (optional)
Directions
- Prepare the Chickpeas – Drain and rinse the chickpeas thoroughly. Pat them dry with a paper towel.
- Mash the Avocado – In a large mixing bowl, scoop out the avocado and mash it with a fork until smooth.
- Smash the Chickpeas – Add the chickpeas to the bowl and use a fork or potato masher to gently smash them, leaving some chunks for texture.
- Add Flavor – Mix in the lemon juice, minced garlic, Dijon mustard, olive oil, salt, black pepper, and red pepper flakes (if using).
- Incorporate Crunch – Stir in finely chopped red onion, celery, and fresh herbs like cilantro or parsley.
- Mix Well – Ensure all ingredients are well combined, adjusting seasoning to taste.
- Serve & Enjoy – Enjoy the salad on toasted bread, in a wrap, or as a dip with crackers and veggies.
Variations
- Spicy Kick – Add chopped jalapeños or a dash of hot sauce.
- Creamier Texture – Mix in a spoonful of vegan yogurt or tahini.
- Extra Protein – Toss in some hemp seeds or chopped nuts.
- Mediterranean Twist – Add sun-dried tomatoes, olives, or feta (if not vegan).
Servings and Timing
- Prep Time: 10 minutes
- Total Time: 10 minutes
- Servings: 2-4 servings
Storage/Reheating
- Refrigeration – Store leftovers in an airtight container for up to 2 days.
- Prevent Browning – Cover the surface with plastic wrap to keep the avocado fresh.
- Not Freezer-Friendly – Best enjoyed fresh as avocado does not freeze well.
FAQs
How do I prevent the avocado from browning?
Adding extra lemon juice and covering the surface with plastic wrap helps prevent oxidation.
Can I make this salad ahead of time?
Yes, but it’s best eaten fresh. If making ahead, store it in the fridge and consume within a day.
What can I serve with this salad?
Enjoy it on toast, in sandwiches, with crackers, or as a filling for wraps and lettuce cups.
Is this salad keto-friendly?
Yes, it’s low in carbs and high in healthy fats, making it keto-friendly.
Can I use canned chickpeas?
Yes, canned chickpeas work perfectly. Just rinse and drain them well.
What herbs work best in this salad?
Cilantro and parsley add freshness, but you can also try dill or basil.
Can I use lime instead of lemon?
Absolutely! Lime juice adds a slightly different but equally delicious tang.
Can I add other vegetables?
Yes, bell peppers, shredded carrots, or cucumbers make great additions.
How can I make this salad more filling?
Serve it with whole-grain bread, quinoa, or add some chopped nuts for extra protein.
Is this salad gluten-free?
Yes, it is naturally gluten-free. Just pair it with gluten-free bread or crackers if needed.
Conclusion
This Smashed Chickpea Avocado Salad is a game-changer for quick, healthy meals. Packed with flavor, nutrition, and endless versatility, it’s perfect for any time of the day. Whether you enjoy it as a spread, dip, or filling, this vibrant and satisfying salad will quickly become a favorite in your meal rotation. Give it a try and enjoy a refreshing, plant-powered dish!
Print
Smashed Chickpea Avocado Salad
- Total Time: 10 minutes
- Yield: 2–4 servings 1x
Description
This Smashed Chickpea Avocado Salad is a creamy, protein-packed, and heart-healthy vegan dish. Perfect as a sandwich filling, wrap, or dip, it’s a quick, nutritious, and flavorful meal ready in just 10 minutes!
Ingredients
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 large avocado, mashed
- 2 tbsp lemon juice (or lime juice)
- ¼ cup red onion, finely chopped
- ¼ cup celery, finely chopped
- 1 clove garlic, minced
- 2 tbsp fresh cilantro or parsley, chopped
- 1 tsp Dijon mustard
- 1 tbsp olive oil
- ½ tsp salt (adjust to taste)
- ¼ tsp black pepper
- ¼ tsp red pepper flakes (optional, for heat)
Instructions
- Prepare the Chickpeas – Drain and rinse the chickpeas, then pat them dry.
- Mash the Avocado – In a large bowl, mash the avocado until smooth.
- Smash the Chickpeas – Add chickpeas to the bowl and mash them with a fork, leaving some chunks for texture.
- Add Flavor – Stir in lemon juice, minced garlic, Dijon mustard, olive oil, salt, black pepper, and red pepper flakes (if using).
- Incorporate Crunch – Mix in the finely chopped red onion, celery, and fresh herbs.
- Combine & Adjust – Stir until well combined, adjusting seasoning as needed.
- Serve & Enjoy – Serve on toast, in a wrap, or as a dip with crackers or veggies.
Notes
- Spicy Kick – Add jalapeños or a dash of hot sauce.
- Creamier Texture – Mix in a spoonful of vegan yogurt or tahini.
- Extra Protein – Sprinkle with hemp seeds or chopped nuts.
- Mediterranean Twist – Add sun-dried tomatoes, olives, or feta (if not vegan).
- Prep Time: 10 minutes
- Category: Salad, Spread, Dip, Lunch, Vegan
- Method: No-Cook, Mashing, Mixing
- Cuisine: Fusion, vegan
Keywords: chickpea avocado salad, vegan chickpea salad, healthy avocado salad, smashed chickpea recipe, no-cook vegan meal
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