If you’re looking for a wholesome, easy-to-make dish that bursts with flavor, you can’t go wrong with chickpea salad-stuffed avocados. This recipe combines the creamy richness of ripe avocados with a zesty, protein-packed chickpea salad, making it a fantastic meal for lunch, a light dinner, or even a vibrant appetizer. Not only is this dish healthy and visually stunning, but it also caters to a variety of diets, making it a must-try for anyone seeking simple yet satisfying plant-based meals.
Why You Will Love This Recipe:
From personal experience, I find recipes that hit the sweet spot between easy, nutritious, and full of zest utterly irresistible. Here’s why chickpea salad-stuffed avocados should be on your regular rotation:
- They come together in minutes—no cooking required.
- Each bite strikes a perfect harmony of creaminess, crunch, and tang.
- They’re loaded with plant-based protein and fiber.
- Simple to customize with your favorite ingredients.
- Eye-catching presentation makes them ideal for impressing guests or brightening up your meal prep.
Ingredients:
- 2 large ripe avocados
- 1 cup canned chickpeas (drained and rinsed)
- ¼ cup diced red onion
- â…“ cup cherry tomatoes, quartered
- ¼ cup diced cucumber
- 1 small carrot, grated
- ¼ cup chopped fresh parsley (or cilantro)
- 2 tablespoons extra-virgin olive oil
- Juice of 1 lemon
- 1 teaspoon Dijon mustard
- ½ teaspoon garlic powder
- Salt and black pepper, to taste
- Optional toppings: chili flakes, pumpkin seeds, hemp hearts
How to Make (Step-by-Step):
1. Prepare the Chickpeas
Start by placing the drained and rinsed chickpeas in a large bowl. Using a fork or potato masher, mash about half of them, leaving some whole for texture. This helps create a creamy yet chunky base.
2. Chop and Mix
Add the diced red onion, cherry tomatoes, cucumber, grated carrot, and chopped parsley. Give everything a gentle toss so it’s well-mixed.
3. Dress the Salad
In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, garlic powder, salt, and pepper until emulsified. Pour this dressing over the chickpea and vegetable mixture, then stir to combine. Taste and adjust seasoning as needed.
4. Prep the Avocados
Cut each avocado in half and take out the pits. If needed, scoop out just a little flesh to make a larger cavity for stuffing. Brush the cut sides lightly with lemon juice to keep them from browning.
5. Stuff and Serve
Generously spoon the chickpea salad into each avocado half. Sprinkle with your chosen toppings—chili flakes, seeds, or a sprinkle of extra herbs.
6. Rest (Optional)
For best flavor, allow the stuffed avocados to sit for 5 minutes, letting the dressing meld into the creamy avocado flesh.
Expert Tips:
- Choose Ripe Avocados: Gently press the avocado skin—if it yields to gentle pressure, it’s perfectly ripe for stuffing.
- Customize Your Fillings: Don’t hesitate to toss in whatever crisp veggies are on hand—bell peppers, radishes, or even sweet corn add fun twists.
- Make It in Advance: The chickpea salad stores well. Assemble the salad ahead of time, and stuff just before serving to keep the avocados fresh.
- Bulk Up for a Meal: Add cooked quinoa or brown rice to the chickpea mixture for an even more filling main.
Recipe Variations:
- Mediterranean: Add chopped Kalamata olives, feta cheese (if not vegan), and a sprinkle of dried oregano.
- Spicy Southwest: Swap parsley for cilantro, add black beans, corn, and diced jalapeños, and top with a little salsa.
- Tropical: Mix in diced mango or pineapple, and use lime juice instead of lemon for a fruity kick.
- Herb-Lovers: Use a combination of fresh herbs such as dill, mint, and basil for an aromatic twist.
Storage and Reheating:
- Storage: Store leftover chickpea salad in an airtight container in the fridge for up to 3 days. Prepare the avocados fresh before serving, since they brown quickly.
- Reheating: This dish is best enjoyed cold or at room temperature; there’s no need to reheat.
Serving Suggestions:
- Serve alongside mixed greens for a hearty salad bowl.
- Pair with crusty whole-grain bread or pita.
- Add a sprinkle of toasted nuts or seeds for extra crunch.
- Offer as a colorful appetizer at a party or BBQ.
Description
If you’re looking for a wholesome, easy-to-make dish that bursts with flavor, you can’t go wrong with chickpea salad-stuffed avocados. This recipe combines the creamy richness of ripe avocados with a zesty, protein-packed chickpea salad, making it a fantastic meal for lunch, a light dinner, or even a vibrant appetizer. Not only is this dish healthy and visually stunning, but it also caters to a variety of diets, making it a must-try for anyone seeking simple yet satisfying plant-based meals.
Ingredients
Instructions
-
Prepare the Chickpeas
Start by placing the drained and rinsed chickpeas in a large bowl. Using a fork or potato masher, mash about half of them, leaving some whole for texture. This helps create a creamy yet chunky base.
-
Chop and Mix
Add the diced red onion, cherry tomatoes, cucumber, grated carrot, and chopped parsley. Give everything a gentle toss so it’s well-mixed.
-
Dress the Salad
In a small bowl or jar, whisk together the olive oil, lemon juice, Dijon mustard, garlic powder, salt, and pepper until emulsified. Pour this dressing over the chickpea and vegetable mixture, then stir to combine. Taste and adjust seasoning as needed.
-
Prep the Avocados
Slice each avocado in half and remove the pits. If needed, scoop out just a little flesh to make a larger cavity for stuffing. Brush the cut sides lightly with lemon juice to prevent browning.
-
Stuff and Serve
Generously spoon the chickpea salad into each avocado half. Sprinkle with your chosen toppings—chili flakes, seeds, or a sprinkle of extra herbs.
-
Rest (Optional)
For best flavor, allow the stuffed avocados to sit for 5 minutes, letting the dressing meld into the creamy avocado flesh.
Nutrition Facts
Servings 4
Serving Size 4
- Amount Per Serving
- Calories 320kcal
- % Daily Value *
- Total Fat 19g30%
- Saturated Fat 3g15%
- Total Carbohydrate 30g10%
- Dietary Fiber 9g36%
- Sugars 4g
- Protein 7g15%
- Vitamin C 24 mg
- Calcium 36 mg
- Iron 2.2 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
- Avocado size varies, so you may have a little extra salad depending on your produce.
- For a creamier salad, mash the chickpeas more thoroughly or add a tablespoon of vegan mayo or Greek yogurt.
- Double the recipe for meal prep or if serving a group—these are always a hit at gatherings!
- Use organic or local veggies for maximum flavor and nutrition whenever possible.
