Creamy Feta & Avocado Chickpea Salad with Herb Dressing
📝 Recipe Description:
This creamy, protein-packed chickpea salad is the perfect harmony of rich avocado, tangy feta, fresh veggies, and a zesty herb dressing. It’s fresh yet hearty, making it ideal for lunch, a light dinner, or even as a side dish. The bold herbs and zingy lemon give it a Mediterranean flair that’s both satisfying and nourishing.
🛒 Ingredients:
For the Salad:
- 1 can (15 oz / ~425 g) chickpeas, drained and rinsed
- 1 ripe avocado, diced
- 1/2 cup crumbled feta cheese
- 1/2 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup cherry tomatoes, halved
- 2 tbsp fresh parsley, chopped
For the Herb Dressing:
- 3 tbsp olive oil
- 1 tbsp lemon juice
- 1 tsp red wine vinegar
- 1/2 tsp Dijon mustard
- 1 garlic clove, minced
- 1 tbsp fresh dill, chopped (or 1 tsp dried)
- Salt and black pepper to taste
🍳 Instructions:
- Prep the Salad Base:
- In a large bowl, add chickpeas, diced avocado, feta, cucumber, red onion, cherry tomatoes, and parsley.
- Make the Herb Dressing:
- In a small bowl or jar, whisk together olive oil, lemon juice, red wine vinegar, Dijon mustard, minced garlic, and dill.
- Season with salt and pepper to taste.
- Combine:
- Pour the dressing over the salad and gently toss to coat all ingredients. Be careful not to mash the avocado too much.
- Chill or Serve:
- Serve immediately, or refrigerate for 15–30 minutes for flavors to meld.
👨👩👧 Servings:
- Makes 2–3 servings as a main, or 4 as a side.
🍽️ Tips & Notes:
- Avocado ripeness: Use a ripe but firm avocado so it holds its shape in the salad.
- No dill? Substitute with basil or mint for a different herb profile.
- Add crunch: Toss in some toasted sunflower seeds or crushed walnuts.
- Make it vegan: Skip the feta or use a dairy-free alternative.
- Storage: Best eaten fresh, but can be stored in the fridge for up to 1 day (add avocado just before serving if prepping ahead).
🧠 Nutritional Info (Per Serving – Approximate):
- Calories: 340
- Protein: 10 g
- Carbs: 26 g
- Fiber: 8 g
- Fat: 22 g
- Saturated Fat: 5 g
- Sodium: 380 mg
Note: Based on 3 servings. Nutrition may vary with feta type or dressing amount.
🌿 Health Benefits:
- Chickpeas: High in fiber and plant-based protein, great for satiety and digestion.
- Avocado: Rich in heart-healthy monounsaturated fats and potassium.
- Feta cheese: Adds calcium and a tangy flavor punch.
- Olive oil & Herbs: Anti-inflammatory, antioxidant-rich, and promote heart health.
- Vegetables: Provide hydration, fiber, and essential vitamins.
❓ Q&A:
Q: Can I meal-prep this salad?
A: Yes, but store the avocado and dressing separately to prevent browning and sogginess.
Q: What can I pair this with?
A: Great with grilled chicken, fish, pita bread, or quinoa for a fuller meal.
Q: Is this gluten-free?
A: Totally! It’s naturally gluten-free.
Q: Can I use dried herbs?
A: Yes! Use 1/3 the amount of dried herbs if fresh isn’t available (e.g., 1 tsp dried dill instead of 1 tbsp fresh).
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