Creamy Chickpea Avocado Tomato Salad

Prep: 20 minutes | Cook: 0 minutes | Total: 20 minutes | Serves: 4

Introduction

creamy chickpea avocado salad is a wholesome, flavor-packed dish that blends creamy textures with fresh, vibrant ingredients in a simple yet satisfying way. Tender chickpeas provide hearty plant-based protein, ripe avocado creates a naturally creamy base, and juicy tomatoes add brightness and balance. Finished with a light, tangy dressing, this salad feels comforting yet refreshing, making it perfect for quick lunches, healthy dinners, or meal prep. What makes it special is how the creaminess comes mostly from avocado rather than heavy sauces. Quick tip: use ripe but firm avocados and well-drained chickpeas for a salad that stays fresh and beautifully textured.

Ingredients

Salad

• 2 cups canned chickpeas, drained and rinsed (330 g)
• 2 ripe avocados, diced
• 1 1/2 cups cherry tomatoes, halved (225 g)
• 1/2 cup cucumber, finely diced (75 g)
• 1/4 small red onion, very finely chopped
• 1/3 cup fresh parsley or cilantro, chopped

Creamy Dressing

• 3 tbsp plain Greek yogurt or vegan yogurt (45 g)
• 2 tbsp olive oil (30 ml)
• 1 1/2 tbsp fresh lemon juice (22 ml)
• 1 tsp Dijon mustard
• 1 small garlic clove, finely grated
• 1/4 tsp salt, or to taste
• 1/8 tsp black pepper

Optional Add-ins

• 1/4 tsp smoked paprika
• 1/4 tsp ground cumin

Step-by-Step Instructions

1. Prepare the chickpeas.

   Drain and rinse the chickpeas thoroughly, then pat them dry with a clean towel. Removing excess moisture helps the dressing cling better and prevents a watery salad.

2. Dice the produce.

   Cut avocados into bite-size cubes, keeping them as uniform as possible. Halve the cherry tomatoes and finely dice the cucumber and red onion so they blend evenly into the salad without overpowering it.

3. Make the creamy dressing.

   In a small bowl, whisk together Greek yogurt, olive oil, lemon juice, Dijon mustard, garlic, salt, and black pepper until smooth. The dressing should be lightly tangy, creamy, and well-balanced.

4. Adjust seasoning.

   Taste the dressing and adjust with additional lemon juice or salt if needed. If using smoked paprika or cumin, whisk them in now for extra depth.

5. Combine the base ingredients.

   In a large mixing bowl, add chickpeas, tomatoes, cucumber, red onion, and herbs. Toss gently to distribute flavors evenly.

6. Add avocado carefully.

   Fold in the diced avocado using a spatula or large spoon. Gentle folding helps maintain the avocado’s shape and keeps the salad visually appealing.

7. Dress the salad.

   Spoon the creamy dressing over the salad and fold gently until everything is evenly coated. Take your time to avoid crushing the avocado.

8. Rest briefly and serve.

   Let the salad sit for 5 minutes before serving to allow flavors to meld. Serve immediately or chill slightly for a cooler, firmer texture.

FAQs

Can I make this salad vegan?

Yes. Simply replace Greek yogurt with a plain, unsweetened vegan yogurt or use mashed avocado mixed with a little olive oil and lemon juice as the creamy base.

How long does this salad keep in the refrigerator?

This salad is best enjoyed fresh, but it can be stored in an airtight container for up to 24 hours. The lemon juice helps slow avocado browning, though slight discoloration is normal.

What can I serve with this salad?

It pairs well with grilled chicken, fish, or roasted vegetables. It also works beautifully as a filling for wraps, sandwiches, or lettuce cups.

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