A terrific plant-based lunch option.  Cool, creamy, delicious, and ultra-healthy!  

Smashed Chickpea Avocado Salad – A mayonnaise-free plant-based lunch option. Cool, creamy, delicious and ultra-healthy! Also makes a great appetizer. | QueenofMyKitchen.com | #salad #chickpeas #chickpeasalad #avocado #avocadosalad #healthylunch

PLANT-BASED LUNCH OPTION

Chicken salad, tuna salad, and egg salad are popular lunch choices but if you’re looking for plant-based options these perennial favorites are off-limits. Indeed, it can be challenging to come up with a satisfying mid-day meal that doesn’t contain meat, seafood, eggs, or cheese. That’s why this Smashed Chickpea Avocado Salad is such a winning dish. It’s completely plant-based, easy to prepare, and is packed with fiber, healthy fat, and a decent amount of protein to satiate your hunger, and leave you happy and content until your next meal because let’s face it, there’s nothing worse than eating lunch and being “hangry” two hours later.

Smashed Chickpea Avocado Salad – A mayonnaise-free plant-based lunch option. Cool, creamy, delicious and ultra-healthy! Also makes a great appetizer. | QueenofMyKitchen.com | #salad #chickpeas #chickpeasalad #avocado #avocadosalad #healthylunch

PLANT-BASED EATING IS GETTING POPULAR

Plant-based eating has been getting lots of buzz lately as more and more research points toward its health benefits. According to this New York Time article, nearly 40% of Americans make an effort to eat more plant-based foods (this article was published in December of 2019 so that percentage is likely higher now). The evidence keeps mounting and is indisputable – those who eat a balanced, predominantly plant-based diet are typically the healthiest with consistently lower rates of obesity and chronic diseases. In this case the term “plant-based” refers to whole, unprocessed food such as:

• Beans
• Legumes
• Nuts
• Seeds
• Fruits
• Berries
• Vegetables

Despite the research I feel strongly that animal products in your diet are ok and even beneficial in small quantities (my personal opinion only) but like many Americans I’ve been making an effort to eat more plant-based meals lately and Smashed Chickpea Avocado Salad is one of my “go-to” recipes for lunch. It’s cool, creamy, ultra-healthy, and so delicious!

INGREDIENTS NEEDED FOR SMASHED CHICKPEA AVOCADO SALAD

The plant foods you’ll need this recipe are:

• Chickpeas (also known as garbanzo beans)
• Avocado
• Lemon juice
• Garlic powder
• Salt (technically not a plant)
• Pepper
• Parsley
• Celery
• Scallions

It’s so simple to make this dish. Using a potato masher or the tines of a fork smash the chickpeas and avocado together in a flat-bottomed bowl, along with the lemon juice, garlic powder, salt, and pepper. Once everything is mashed together to the desired consistency, fold in the remaining ingredients. That it!

Smashed Chickpea Avocado Salad – A mayonnaise-free plant-based lunch option. Cool, creamy, delicious and ultra-healthy! Also makes a great appetizer. | QueenofMyKitchen.com | #salad #chickpeas #chickpeasalad #avocado #avocadosalad #healthylunch

WAYS TO SERVE SMASHED CHICKPEA AVOCADO SALAD

I love eating Smashed Chickpea Avocado Salad for lunch but it makes a great appetizer too when served with crackers, pita wedges, or tortilla chips.

Smashed Chickpea Avocado Salad – A mayonnaise-free plant-based lunch option. Cool, creamy, delicious and ultra-healthy! Also makes a great appetizer. | QueenofMyKitchen.com | #salad #chickpeas #chickpeasalad #avocado #avocadosalad #healthylunch

OTHER PLANT-BASED RECIPES

One of the best way to enjoy Smashed Chickpea Avocado Salad is in between two slices of whole grain toast with some arugula and grated carrots.  (I recommend these two brands of bread for sandwiches:  Ezekiel and Dave’s Killer Bread.)  If you’d like to see more plant-based recipes check out Cast Iron Roasted Sweet Potatoes, Orange Sesame Grilled Asparagus, Fig Balsamic Farro with Spinach, Cranberries, and Almonds, Artichoke and Roasted Red Pepper Salad, and Lemony White Beans with Garlic and Rosemary.

If you make Smashed Chickpea Avocado Salad don’t forget to snap a pic and tag me over on Instagram @QueenofMyKitchen. I’d love to see your creation!

Smashed Chickpea Avocado Salad

Prep Time10 mins
Total Time10 mins
Course: Appetizer, Lunch
Cuisine: American
Keyword: Dairy Free, Gluten-Free, Vegan
Servings: 3
Calories: 235kcal

Ingredients

  • 1 – 15½ ounce can of chickpeas, rinsed and drained
  • 1 ripe avocado
  • 1 teaspoon lemon juice
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon salt
  • Pinch of pepper
  • 1/4 cup fresh parsley, chopped
  • 1 large celery stick, chopped
  • 2-3 scallions, (white and light green parts), finely chopped

Instructions

  • Place the chickpeas, avocado, lemon juice, garlic powder, salt, and pepper in a shallow bowl with a flat bottom and, using a potato masher or the tines of a fork, mash everything together (see notes).
  • Fold in the parsley, celery, and scallions.
  • Best eaten same day it’s made.

Notes

For a smooth salad mash all the chickpeas along with the avocado. For a chunkier salad, leave some chickpeas and chunks of avocado whole. You can also use a food processor to mix/mash the ingredients using the pulse function. Don’t process more than a few quick pulses or you will end up with purée.
NUTRITION FACTS - 
Serving size: 5 ounces, Calories: 235, Fat: 12g, Saturated fat: 2g, Unsaturated fat: 10g, Trans fat: 0g, Carbohydrates: 27g, Sugar: 1g, Sodium: 622mg, Fiber: 11, Protein: 9, Cholesterol: 0mg

 

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Smashed Chickpea Avocado Salad – A mayonnaise-free plant-based lunch option. Cool, creamy, delicious and ultra-healthy! Also makes a great appetizer. | QueenofMyKitchen.com | #salad #chickpeas #chickpeasalad #avocado #avocadosalad #healthylunch

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