Chickpea Feta Avocado Salad — Healthy Vegetarian Salad
I fell in love with this Chickpea Feta Avocado Salad one summer evening when a neighbor brought it to a potluck. It was simple, bright, and felt like sunshine in a bowl — the kind of dish that travels well, feeds a crowd, and somehow makes everyone feel a little healthier. Growing up, salads in my family were often plain, but this one reminds me of Mediterranean flavors: tangy feta, lemon, and herbs that echo the coastal kitchens of Greece and the Levant where chickpeas are a staple. It’s become my go-to when I want something fast, nourishing, and comforting. If you enjoy quick, wholesome meals, you might also like this avocado toast with rocket salad I sometimes pair with it.
Who is this recipe for?
- This recipe is for busy home cooks, vegetarians, meal-preppers, and anyone who loves fresh, easy-to-assemble salads with big flavor.
Core ingredients overview:
- This dish combines a can of chickpeas with creamy avocado, tangy feta, crisp red onion, fresh parsley and mint, plus a simple lemon-olive oil dressing with garlic and oregano to create a refreshing, protein-packed salad perfect for lunches, light dinners, or potlucks.
Tools & Ingredients
Tools you’ll need:
- Large mixing bowl
- Small bowl or jar (for dressing)
- Whisk or fork
- Measuring spoons and tablespoons
- Cutting board
- Sharp knife
- Serving spoon
Ingredients (with quick benefits):
- 1 (15-ounce/425g) can chickpeas, drained and rinsed – adds plant-based protein and fiber
- 1 avocado, pitted and diced – provides healthy fats and creamy texture
- 4 ounces/115g feta cheese, crumbled – brings salty, tangy flavor and calcium
- 1/2 cup/75g red onion, thinly sliced – adds sharpness and crunch, plus antioxidants
- 1/2 cup/50g fresh parsley, chopped – brightens flavor and adds vitamins
- 1/4 cup/25g fresh mint, chopped – offers freshness and digestive benefits
- 3 tablespoons/45ml olive oil – heart-healthy fat and silky dressing base
- 2 tablespoons/30ml lemon juice, freshly squeezed – adds acidity to balance flavors and vitamin C
- 1 clove garlic, minced – boosts savory depth and immune support
- 1/2 teaspoon/2.5ml dried oregano – Mediterranean aroma and warmth
- Salt and pepper to taste – enhances and rounds all the flavors
(If you enjoyed the simple assembly here, try pairing with a crisp toast recipe like this avocado toast with rocket salad for a heartier brunch.)
Instructions:
- In a large bowl, combine the drained and rinsed chickpeas, diced avocado, crumbled feta cheese, thinly sliced red onion, chopped parsley, and chopped mint. Gently stir to begin mixing the ingredients.
- In a small bowl or jar, whisk together the olive oil, fresh lemon juice, minced garlic, and dried oregano. Season with salt and pepper to taste. If using a jar, you can shake it vigorously until emulsified.
- Pour the dressing over the salad ingredients. Gently toss until everything is well coated, taking care not to mash the avocado. Taste and adjust seasoning with more salt, pepper, or lemon if desired.
- Serve immediately for the creamiest avocado texture, or chill for 15–30 minutes to let flavors meld. This salad also holds well briefly for meal prep — keep refrigerated and enjoy within a day for best avocado quality.
FAQ
Q: Can I freeze this recipe?
A: No — freezing is not recommended because the avocado and feta will change texture when thawed. For longer storage, keep components separate (chickpeas and dressing chilled; add avocado and feta just before serving).
Q: What can I use instead of fresh mint?
A: If you don’t have mint, substitute extra parsley, fresh cilantro, or a small amount of basil for a different but pleasant herbal note.
Q: Can I make this salad vegan?
A: Yes — omit the feta or replace it with a vegan feta or cubed tofu seasoned with a pinch of lemon and salt.
Q: How do I prevent the avocado from browning?
A: Use ripe but firm avocado and toss it with the dressing right before serving. A squeeze of lemon helps slow oxidation.
Tips & Tricks:
- Choose the right avocado: Pick one that yields slightly to gentle pressure — too soft and it will mash when tossed.
- Salt carefully: Feta is salty on its own; add a little salt at a time and taste before adding more.
- Add ingredients at serving: If prepping ahead, store avocado and feta separately from chickpeas and dressing, then combine shortly before eating for the best texture. Also, if you’d like a crunchy side, consider serving alongside an open-faced toast such as this avocado toast with rocket salad.
- Make it a meal: Stir in cooked whole grains (like farro or quinoa) or extra roasted veggies to stretch this into a satisfying main dish.
Conclusion
For more variations and inspiration, check out this vibrant version from Two Peas & Their Pod: Chickpea, Avocado, & Feta Salad. If you’d like another simple take on the classic, Healthy Fitness Meals has a straightforward guide here: Easy Chickpea Feta Salad – Healthy Fitness Meals. For a chef-driven chopped salad riff with similar flavors, see the New York Times recipe: Chopped Salad With Chickpeas, Feta and Avocado Recipe.
Enjoy this bright, nourishing Chickpea Feta Avocado Salad — share it with friends or tuck it into your weekly lunches. Always add
tag after Directions.
Chickpea Feta Avocado Salad
Ingredients
- 1 can (15-ounce/425g) chickpeas, drained and rinsed adds plant-based protein and fiber
- 1 whole avocado, pitted and diced provides healthy fats and creamy texture
- 4 ounces (115g) feta cheese, crumbled brings salty, tangy flavor and calcium
- 1/2 cup (75g) red onion, thinly sliced adds sharpness and crunch, plus antioxidants
- 1/2 cup (50g) fresh parsley, chopped brightens flavor and adds vitamins
- 1/4 cup (25g) fresh mint, chopped offers freshness and digestive benefits
- 3 tablespoons (45ml) olive oil heart-healthy fat and silky dressing base
- 2 tablespoons (30ml) lemon juice, freshly squeezed adds acidity to balance flavors and vitamin C
- 1 clove garlic, minced boosts savory depth and immune support
- 1/2 teaspoon (2.5ml) dried oregano Mediterranean aroma and warmth
- to taste salt and pepper enhances and rounds all the flavors
Method
- In a large bowl, combine the drained and rinsed chickpeas, diced avocado, crumbled feta cheese, thinly sliced red onion, chopped parsley, and chopped mint. Gently stir to begin mixing the ingredients.
- In a small bowl or jar, whisk together the olive oil, fresh lemon juice, minced garlic, and dried oregano. Season with salt and pepper to taste. If using a jar, you can shake it vigorously until emulsified.
- Pour the dressing over the salad ingredients. Gently toss until everything is well coated, taking care not to mash the avocado. Taste and adjust seasoning with more salt, pepper, or lemon if desired.
- Serve immediately for the creamiest avocado texture, or chill for 15–30 minutes to let flavors meld. This salad also holds well briefly for meal prep — keep refrigerated and enjoy within a day for best avocado quality.