Are you craving something fresh, light, and full of flavor? This low sodium chickpea avocado salad is packed with fiber and healthy fats, making it a delicious and nutritious option! This recipe is easily customizable and can be eaten for a quick lunch, a tasty side dish, or a protein-filled snack. Plus, it’s low sodium, making it perfect for anyone looking to reduce their salt intake.
Table of Contents
Health Benefits of Chickpeas, Avocado and Olive Oil
This salad is not only yummy, but it’s also good for you! Here’s why:
Plant Based Protein
Chickpeas are a great alternative to animal protein and give your body the protein it needs.
Heart Healthy Fats
Both avocado and olive oil are rich in healthy fats that are great for your heart.
Low Sodium
Each serving has only 13 mg of sodium, which is just 0.6% of your daily value. This makes it great option for those watching their salt intake or those wanting to stave off kidney stones, kidney disease, high blood pressure or heart disease.
Filling and Full of Fiber
With a whopping 10 grams of fiber per serving (34% of your daily value!), this salad will keep you feeling full and supports your digestive health.
Chickpea Avocado Salad Ingredients
This salad is easy to make and even easier to customize based on what you like! Let’s take a look at the main ingredients:
Chickpeas
Also known as garbanzo beans, chickpeas are a fabulous source of fiber and plant based protein.
To keep sodium in check, start with a low-sodium canned chickpeas or cook a dried version. If using canned chickpeas, make sure to rinse them well under cold water. This reduces sodium by about 50%.
You can also swap them out for other beans like kidney beans, cannellini beans, or black beans if you prefer.
Avocado
The riper, the better – no one wants a hard avocado! A ripe avocado should feel soft when squeezed gently (but not mushy). Hard avocados are not only difficult to cut, but they don’t taste as good.
Olive Oil & Lemon Juice
These two ingredients keep things fresh and zesty.
The lemon juice in the recipe does double duty – besides adding flavor, it helps to keep the avocado from turning brown.
Cucumber, Bell Pepper & Red Onion
These crunchy vegetables add extra freshness and a little bite to the salad. Feel free to experiment by swapping in your favorite veggies – or whatever you have leftover in your veggie drawer!
For the perfect bite, aim for evenly chopped ingredients. This way, you’ll get a little bit of everything in each bite.
Cumin
This spice gives the salad a warm, slightly smoky flavor that ties everything together.
Fresh Parsley & Cilantro
Pick your favorite! Parsley has a fresh, slightly peppery taste while cilantro has a bright, citrusy taste.
Optional Add-Ins
Want to make the salad your own? Try adding cherry tomatoes or some cheese, like mozzarella (an amazing low-sodium source of calcium!).
The options are endless, so feel free to experiment!
Let It Marinate!
If you have the time, let the salad sit for 10-15 minutes (or up to overnight) before eating allows the flavors to meld together for an even tastier result.
Chickpea Avocado Salad Serving Suggestions
This low sodium salad can stand alone as a meal or snack, but it’s also great when paired with other dishes. Here are a few ideas:
Pairing Ideas for a Complete Meal
If you’re in the mood for something more, try serving it with grilled chicken, shrimp, salmon, or tofu. You can also toss it on top of a grain bowl or serve it with a side of whole-grain toast.
Ways to Use Leftovers
If you have leftovers, try using them in wraps, on top of toast, or in grain bowls for a quick meal.
Chickpea Avocado Salad
Ingredients
- 1 can low sodium chickpeas (or garbanzo beans) drained & rinsed well
- 1 avocado peeled & diced
- 1/2 cucumber diced
- 1/2 small red onion finely chopped
- 1/2 lemon juiced
- 1 tbsp olive oil
- 2 tbsp fresh parsley or cilantro chopped
- 1/2 tsp ground cumin
- black pepper to taste
Instructions
- Rinse chickpeas thoroughly under running waterfor at least 1 minute to reduce the sodium content.
- In a large bowl, combine the chickpeas, avocado,cucumber, bell pepper, and red onion.
- In a small bowl, whisk together the olive oil,lemon juice, cumin, and black pepper.
- Pour the dressing over the salad and gently tossto combine.
- Serve immediately topped with fresh herbs or letit sit for 15-30 minutes for the flavors to come together.
Notes
Other Tasty Salad Recipes
- Greek Couscous Salad
- Butternut Squash and Goat Cheese Salad
- Tomato Mozzarella Salad
- Butternut Squash and Lentil Salad
