Chickpea Feta Avocado Salad

15 minute Mediterranean lunch bowl that’s fresh, filling, and meal-prep friendly

Creamy avocado, briny feta, and lemon-garlic chickpeas make a bright salad that stays crisp and satisfying.

Why You’ll Love It

• Healthy food dishes you’ll actually crave: balanced protein, fiber, and healthy fats.
• Built for healthy lunch and healthy meal prep—avocado hack keeps it green.
• Naturally receitas vegetarianas with sunny Mediterranean recipes flavors.
• Fast, no-cook method fits lunch recipes on busy days.
• Great texture mix: crunchy cucumber, creamy avocado, soft chickpeas, salty feta.
• Links to more fresh sides you’ll love:
  Try Broccoli Bacon Salad
  Tzatziki Cucumber Salad
  Cucumber Caprese Salad

Ingredients (notes only)

Base

• Canned chickpeas: rinse and drain very well for clean flavor.
• Avocado: medium-firm for cubing; toss in lemon to prevent browning.
• Cucumber + cherry tomatoes: hydration and crunch.
• Red onion: quick-marinate in lemon to mellow the bite.
• Feta: block feta, crumbled by hand for creamy pockets.
• Herbs: parsley + mint (or dill) = classic Mediterranean lift.
• Kalamata olives (optional): briny depth.

Dressing

• Extra-virgin olive oil + fresh lemon juice for brightness.
• Red wine vinegar, Dijon, minced garlic, dried oregano, sea salt, black pepper.

Step-by-Step Instructions

1. Prep aromatics: Thinly slice ¼ small red onion. Toss with 1 Tbsp lemon juice and a pinch of salt; set 5 minutes to soften.
2. Rinse chickpeas: Drain 2 cans (15 oz/425 g each) chickpeas; rinse until no foam. Pat very dry.
3. Whisk dressing: In a large bowl, whisk 4 Tbsp olive oil, 3 Tbsp lemon juice, 1 Tbsp red wine vinegar, 1 tsp Dijon, 1 small grated garlic clove, 1 tsp dried oregano, ¾ tsp salt, ¼ tsp pepper.
4. Toss base: Add chickpeas, marinated onion (with juices), 1½ cups halved cherry tomatoes, 1 cup diced cucumber, ¼ cup chopped parsley, 2 Tbsp chopped mint. Toss to coat.
5. Fold in creamy bits: Gently fold in 1 large avocado (cubed, tossed with 1 tsp lemon) and 4 oz (115 g) feta crumbles. Taste; adjust salt/lemon.
6. Finish: Optional olives, extra herbs, a drizzle of olive oil. Serve immediately or chill 10 minutes to meld flavors.
7. Meal-prep jars: Layer dressing → chickpeas/onion → cucumber/tomato → feta → herbs → avocado on top with lemon; seal.

Pro Tips

• Dry beans = better flavor: Water clinging to chickpeas dilutes dressing—pat them dry.
• Onion quick-pickle: Lemon + salt tames sharpness without sugar.
• Avocado insurance: Toss cubes in lemon and tuck under greens to slow browning.
• Block feta > pre-crumbled: Creamier texture and fewer additives.
• Salt last if using olives and feta—they add salinity.

Variations

• Protein boost: Add grilled halloumi or crispy baked tofu to keep it vegetarian.
• Herb swap: Dill + parsley for a Greek-style profile.
• Grain bowl: Spoon over quinoa or farro for a heartier healthy salad recipe.
• Spicy: Add Aleppo pepper or a pinch of chili flakes.
• Creamy lemon yogurt: Whisk 1 Tbsp Greek yogurt into the dressing for tang.

How to Serve

• Pile into bowls with warm pita and a dollop of tzatziki
• Add leafy greens and turn into a chopped salad wrap.
• Pair with fresh sides:
  Broccoli Bacon Salad
  Cucumber Caprese Salad

Make Ahead & Storage

• Fridge: 3–4 days in an airtight container (keep avocado and feta separate until serving for best texture).
• Meal-prep jars: 4 days; keep avocado cubes tossed in lemon on top layer.
• Revive: Add a squeeze of lemon and a drizzle of olive oil before serving.
• Freezer: Not recommended.

FAQs

Can I use dried chickpeas?
Yes—cook until tender but not mushy. Cool fully before tossing.

How do I keep avocado green for meal prep?
Toss in lemon and add just before eating, or store airtight with plastic touching the surface.

Can I skip garlic?
Yes—add ½ tsp garlic powder or extra herbs.

What if my salad tastes flat?
Add a pinch of salt and another teaspoon of lemon; acidity brightens everything.

Simple Nutrition Table (estimate per serving of 4)

• Calories: ~415
• Carbs: 37 g
• Protein: 14 g
• Fat: 26 g
• Fiber: 11 g
• Sodium: ~560 mg
  Estimates only; will vary by brands and amounts.