This chopped salad is a fresh, vibrant dish packed with protein, healthy fats, and a ton of flavor. Featuring creamy avocado, tangy feta, and nutrient-rich chickpeas, it’s the perfect option for a quick lunch or light dinner. The zesty lemon-garlic vinaigrette adds a refreshing touch that ties everything together beautifully.
Why You’ll Love This Recipe
If you're looking for a healthy and flavorful meal that’s quick and easy to prepare, this chopped salad is for you. It’s loaded with nutrient-dense ingredients, making it not only delicious but also highly satisfying. The chickpeas provide a great protein boost, while the feta and avocado offer a creamy, rich texture. The fresh herbs and crunchy veggies add layers of freshness, and the lemon-garlic vinaigrette brings everything to life. Perfect for meal prep or a light, refreshing dinner!
Ingredients
(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 red bell pepper, diced
- ¼ red onion, finely chopped
- ½ cup crumbled feta cheese
- 1 ripe avocado, diced
- ¼ cup fresh parsley, chopped
- ¼ cup fresh mint leaves, chopped
- 3 tablespoons extra-virgin olive oil
- Juice of 1 lemon
- 1 clove garlic, minced
- Salt and freshly ground black pepper, to taste
Directions
- In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red bell pepper, red onion, feta cheese, avocado, parsley, and mint.
- In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper until well combined.
- Pour the dressing over the salad ingredients and toss gently to combine, ensuring all components are evenly coated.
- Serve immediately, or refrigerate for up to 2 hours to allow flavors to meld.
Servings and Timing
- Prep Time: 15 minutes
- Total Time: 15 minutes
- Servings: 4 servings
Variations
- Add Protein: For an even heartier meal, consider adding grilled chicken, shrimp, or even tofu for a vegetarian option.
- Swap the Dressing: If you prefer a different flavor profile, you can swap the lemon-garlic vinaigrette for balsamic vinegar or your favorite store-bought dressing.
- Add Nuts: Adding toasted pine nuts or sunflower seeds can provide an extra crunch to the salad.
- Change the Cheese: If feta isn’t your favorite, try using goat cheese or mozzarella for a different flavor.
- Try Different Veggies: Feel free to swap or add other veggies like radishes, carrots, or even spinach for variety.
Storage/Reheating
This salad is best served fresh, but you can store leftovers in an airtight container in the refrigerator for up to 2 days. If you plan to store it, it’s a good idea to keep the dressing separate until you’re ready to eat to prevent the veggies from getting soggy.
Reheating is not necessary for this dish, as it's best enjoyed chilled.
FAQs
1. Can I use canned chickpeas for this recipe?
Yes, canned chickpeas work perfectly in this recipe. Just be sure to drain and rinse them well before adding them to the salad.
2. Can I make this salad ahead of time?
Yes, you can make this salad ahead of time, but it’s best to keep the dressing separate until just before serving to avoid soggy vegetables.
3. Can I use a different type of cheese?
Absolutely! If feta isn’t your favorite, goat cheese or fresh mozzarella are great alternatives.
4. Can I add more veggies to the salad?
Definitely! You can add vegetables like cucumbers, carrots, or even some leafy greens like spinach or arugula for extra nutrition.
5. Can I substitute the avocado?
If you're not a fan of avocado, you could replace it with a different creamy ingredient like hummus or a scoop of Greek yogurt for added richness.
6. Is this salad gluten-free?
Yes, this salad is naturally gluten-free, making it a great option for those with gluten sensitivities.
7. Can I make this a vegan salad?
To make this recipe vegan, simply omit the feta cheese or use a plant-based feta alternative.
8. How long will leftovers last?
Leftovers can be stored in the fridge for up to 2 days, but the salad is best enjoyed fresh.
9. Can I add a protein to make this a complete meal?
Yes, grilled chicken, tofu, or chickpea patties are great additions to make this salad a full meal.
10. Can I use dried chickpeas instead of canned?
Yes, you can use dried chickpeas, but they will need to be soaked overnight and cooked before adding them to the salad.
Conclusion
This chopped salad with chickpeas, feta, and avocado is a delicious and nutritious option for a light lunch or dinner. The combination of protein-packed chickpeas, creamy avocado, and tangy feta is complemented perfectly by the zesty lemon-garlic vinaigrette. Whether you're looking for a quick meal or something to prep ahead of time, this salad is an excellent choice. Full of flavor, texture, and color, it’s sure to become a favorite in your meal rotation!
Chopped Salad with Chickpeas, Feta, and Avocado
- Total Time: 15 minutes
- Yield: 4 servings
- Diet: Vegetarian
Description
This vibrant chopped salad with chickpeas, feta, and avocado is a healthy, protein-packed meal that's bursting with fresh flavors. Loaded with creamy avocado, tangy feta cheese, and nutrient-dense chickpeas, this salad is topped with a refreshing lemon-garlic vinaigrette. It’s the perfect quick lunch or light dinner that’s as satisfying as it is nutritious!
Ingredients
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 red bell pepper, diced
- ¼ red onion, finely chopped
- ½ cup crumbled feta cheese
- 1 ripe avocado, diced
- ¼ cup fresh parsley, chopped
- ¼ cup fresh mint leaves, chopped
- 3 tablespoons extra-virgin olive oil
- Juice of 1 lemon
- 1 clove garlic, minced
- Salt and freshly ground black pepper, to taste
Instructions
- In a large bowl, combine the chickpeas, cherry tomatoes, cucumber, red bell pepper, red onion, feta cheese, avocado, parsley, and mint.
- In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper until well combined.
- Pour the dressing over the salad ingredients and toss gently to combine, ensuring all components are evenly coated.
- Serve immediately or refrigerate for up to 2 hours to allow flavors to meld.
Notes
- This salad is best served fresh, but you can store leftovers in an airtight container in the refrigerator for up to 2 days.
- For an extra crunch, consider adding toasted pine nuts or sunflower seeds.
- You can swap the dressing for balsamic vinegar or your favorite store-bought dressing for a different flavor profile.
- This recipe is gluten-free and can be made vegan by using plant-based feta cheese.
- Prep Time: 15 minutes
- Category: Salad
- Cuisine: Mediterranean
