Name: Avocado, Chickpea, and Cucumber Salad with Cilantro Dressing
Prep time: 20 min
Total time: 20 min
Cuisine: Mediterranean
Ingredients: 2 ripe avocados, diced; 1 can (15 oz) chickpeas, drained and rinsed; 1 large cucumber, diced; 1/2 red onion, thinly sliced; 1/4 cup chopped fresh cilantro; 1/2 cup fresh cilantro leaves; 3 tablespoons olive oil; 2 tablespoons lemon juice; 1 garlic clove, minced; 1/2 teaspoon ground cumin; 1/4 teaspoon salt; 1/4 teaspoon black pepper

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Craving a vibrant and refreshing salad that’s both healthy and delicious? This Avocado, Chickpea, and Cucumber Salad with Cilantro Dressing is the perfect answer! It’s bursting with fresh flavors and textures, making it an ideal dish for lunch, dinner, or a potluck gathering. Inspired by simple Mediterranean flavors, this salad is sure to become a new favorite. Let’s dive into the magic of this easy and nutritious recipe!

Why You’ll Love This Avocado, Chickpea, and Cucumber Salad

This salad isn’t just tasty; it’s a nutritional powerhouse packed with benefits!

Ready in 20 minutes: A quick and easy meal for busy days.
Packed with nutrients: Full of vitamins, minerals, and healthy fats.
Fresh and vibrant flavors: A delightful combination of creamy avocado, crunchy cucumber, and zesty cilantro.
Budget-friendly: Uses simple and affordable ingredients.
Versatile: Easily customizable to your taste preferences.
Perfect for meal prep: Stores well for a healthy lunch option.
Naturally gluten-free and dairy-free: Suitable for various dietary needs.
Irresistibly delicious: A flavor explosion in every bite!

Ingredients Needed for Avocado, Chickpea, and Cucumber Salad

Gathering the right ingredients is the first step to creating this amazing salad.

For the salad:

Avocados: 2 ripe avocados, diced (approximately 300g). Choose avocados that yield gently to pressure.
Chickpeas: 1 can (15 oz) chickpeas, drained and rinsed (approximately 425g). Rinsing removes excess sodium.
Cucumber: 1 large cucumber, diced (approximately 300g). English cucumbers have fewer seeds.
Red Onion: 1/2 red onion, thinly sliced (approximately 75g). Soak in cold water for 10 minutes to reduce sharpness.
Fresh Cilantro: 1/4 cup chopped fresh cilantro (approximately 15g). Find the freshest cilantro at your local farmer’s market.

For the dressing:

Fresh Cilantro Leaves: 1/2 cup fresh cilantro leaves (approximately 30g). Packed tightly for measurement.
Olive Oil: 3 tablespoons olive oil (45ml). Extra virgin olive oil adds the best flavor.
Lemon Juice: 2 tablespoons lemon juice (30ml). Freshly squeezed is always preferred.
Garlic: 1 garlic clove, minced (approximately 3g). Minced finely for even distribution.
Ground Cumin: 1/2 teaspoon ground cumin (2.5ml). Toast lightly in a dry pan for enhanced flavor.
Salt: 1/4 teaspoon salt (1.25ml). Adjust to taste.
Black Pepper: 1/4 teaspoon black pepper (1.25ml). Freshly ground is recommended.

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Essential Equipment List

Having the right tools can make the preparation process smoother and more enjoyable.

Cutting board: Provides a stable surface for chopping.
Sharp knife: Essential for dicing vegetables and herbs efficiently.
Mixing bowl: A large bowl is needed to combine all salad ingredients.
Blender or food processor: To create a smooth and creamy dressing.
Measuring cups and spoons: For accurate ingredient measurements.
Colander: Essential for rinsing chickpeas thoroughly.

Avocado chickpea salad with cilantro dressing.

Recipe Details

Prep Time: 20 minutes
Cook Time: 0 minutes
Total Time: 20 minutes
Servings: 4
Difficulty: Easy

Scale up this Avocado, Chickpea, and Cucumber Salad with Cilantro Dressing for a party or halve it for a quick lunch.

Step-by-Step Instructions for Avocado, Chickpea, and Cucumber Salad

Follow these simple steps to create your own delicious salad:

Prepare the Salad Ingredients

Dice the 2 ripe avocados into bite-sized pieces. Gently toss with a little lemon juice to prevent browning.
Dice 1 large cucumber and thinly slice 1/2 red onion. Ensure all vegetables are uniformly sized for the best texture.
Drain and rinse 1 can (15 oz) of chickpeas thoroughly under cold water. This removes excess starch and sodium.
Chop 1/4 cup of fresh cilantro.

Combine the Salad

In a large mixing bowl, combine the diced avocados, chickpeas, cucumber, red onion, and chopped cilantro.
Gently toss the ingredients together until evenly distributed. Be careful not to mash the avocados.

Prepare the Cilantro Dressing

In a blender or food processor, combine 1/2 cup fresh cilantro leaves, 3 tablespoons olive oil, 2 tablespoons lemon juice, 1 minced garlic clove, 1/2 teaspoon ground cumin, 1/4 teaspoon salt, and 1/4 teaspoon black pepper.
Blend the dressing ingredients until smooth and well combined, about 30-45 seconds. Taste and adjust seasonings as needed.

Dress and Serve

Pour the cilantro dressing over the salad mixture. Gently toss until all ingredients are evenly coated.
Let the salad sit for 5-10 minutes to allow the flavors to meld together. This step enhances the overall taste.
Serve immediately or refrigerate for up to 2 hours before serving for best texture.
Garnish with additional cilantro leaves if desired before serving. Enjoy this refreshing and flavorful salad!

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Tips for Success

Here are some tips to ensure your salad turns out perfectly every time:

Prevent browning: Toss diced avocados with lemon juice to keep them fresh and green.
Adjust seasonings: Taste the dressing and salad, adding more salt, pepper, or lemon juice as needed to suit your preferences.
Don’t overmix: Gently toss the salad to avoid mashing the avocados and creating a mushy texture.
Chill before serving: Refrigerating the salad for a short time allows the flavors to meld together for a more cohesive taste.
Use fresh ingredients: The fresher the ingredients, the better the flavor of the salad.

Variations & Substitutions

Customize this Avocado, Chickpea, and Cucumber Salad to your liking with these variations:

Add feta cheese: Crumbled feta adds a salty and tangy flavor.
Substitute lime juice: Use lime juice instead of lemon juice for a different citrusy twist.

Incorporate other vegetables: Add diced bell peppers, tomatoes, or corn for extra crunch and color.
Make it spicy: Add a pinch of red pepper flakes or a finely chopped jalapeno to the dressing for a spicy kick.
Add Quinoa: Add Quinoa to make it even more filling.

Serving Suggestions & Pairings with Avocado, Chickpea, and Cucumber Salad

This salad is delicious on its own, but here are some serving suggestions to complete your meal:

Serve as a side dish: Pair it with grilled chicken, fish, or tofu for a balanced meal.
Make it a main course: Add a scoop of quinoa or couscous for a more substantial salad.
Serve with pita bread: Enjoy it with warm pita bread or crackers for dipping.
Use as a filling: Stuff it into pita pockets or wraps for a quick and healthy lunch.

Health Benefits

This salad is not only delicious but also packed with nutrients that are beneficial for your health:

Avocados: Rich in healthy fats, vitamins, and minerals that promote heart health and reduce inflammation.
Chickpeas: High in fiber and protein, which aid digestion and help keep you feeling full.
Cucumber: Hydrating and low in calories, providing essential vitamins and minerals.
Cilantro: Contains antioxidants and may help lower blood sugar levels.

Storage & Reheating

Proper storage will help maintain the freshness and flavor of your salad:

Refrigerate: Store the salad in an airtight container in the refrigerator for up to 2 days.
Avoid freezing: Freezing is not recommended as it can alter the texture of the avocados and cucumber.
Dressing: If possible, store the dressing separately and add it just before serving to prevent the salad from becoming soggy.

Frequently Asked Questions

Can I make this salad ahead of time?

Yes, you can prepare the salad components (diced vegetables and dressing) ahead of time and store them separately. Combine them just before serving to prevent the avocados from browning and the salad from becoming soggy.

How can I prevent the avocados from browning?

Tossing the diced avocados with lemon or lime juice can help prevent oxidation and keep them looking fresh. You can also store the avocado pit with the diced avocado to further slow the browning process.

Can I use dried herbs instead of fresh cilantro?

While fresh cilantro provides the best flavor, you can substitute dried cilantro in a pinch. Use about 1 teaspoon of dried cilantro for every 1/4 cup of fresh cilantro.

Is this salad suitable for vegans?

Yes, this salad is naturally vegan as it contains no animal products. Enjoy it as a healthy and delicious plant-based meal.

Can I add other beans to this salad?

Absolutely! Feel free to add other beans like black beans, kidney beans, or cannellini beans for added protein and flavor.

Nutritional Information

Serving Size: 1 serving
Calories: Approximately 320
Fat: 22g
Carbohydrates: 28g
Protein: 8g
Fiber: 10g

Note: Exact nutritional information may vary based on specific ingredients and portion sizes.

Vibrant green salad with avocado, chickpeas, cucumber, and cilantro.

More Delicious Dishes to Explore

Craving more refreshing and healthy salad recipes? Look no further!

Roasted Carrot, Quinoa, and Chickpea Salad with Lemon Dressing – A warm and hearty salad perfect for fall.
Mango, Cucumber Salad with Blueberries and Avocado – A tropical twist on a classic salad.
Chickpea, Tomato, Basil Salad – A simple and flavorful salad with Mediterranean flavors.

Conclusion

This Avocado, Chickpea, and Cucumber Salad with Cilantro Dressing is a fast, flavorful, and nutritious dish that’s perfect for any occasion. Whip up this delightful salad tonight and experience the refreshing taste of fresh ingredients!

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Avocado, Chickpea, and Cucumber Salad with Cilantro Dressing