As I chopped the bright green avocados and mixed them with vibrant sun-dried tomatoes, I couldn’t help but smile at how effortlessly fresh and flavorful a simple dish can be. Enter the Chickpea, Avocado, and Sun-Dried Tomato Salad—a delightful concoction that transforms even the dullest of weeknight dinners into a festive occasion.
After one particularly tiring week filled with fast food runs, I craved something wholesome and satisfying that didn’t require hours in the kitchen. This salad not only checks all those boxes but also brings a punch of nutrition, flavor, and a rainbow of colors to my plate.
The best part? You can whip it up in just a matter of minutes, making it the perfect go-to for meal prep or a stunning side dish for gatherings. So grab a bowl and let’s dive into this nourishing yet delicious recipe that’s sure to impress family and friends alike!
Why is Chickpea, Avocado and Sun-Dried Tomato Salad a Must-Try?
Freshness: The combination of ripe avocados and sundried tomatoes creates an invigorating taste that bursts with flavor.
Nutritious: Packed with protein-rich chickpeas and healthy fats, this salad not only satisfies your hunger but also supports your overall well-being.
Quick & Easy: Forget about lengthy meal prep—this salad can be assembled in just minutes, making it a perfect choice after a busy day.
Colorful Presentation: With its array of vibrant ingredients, this salad is as pleasing to the eye as it is delicious, making it ideal for any gathering.
Versatile: Serve it as a light lunch, a side dish, or even as a main vegetarian meal; it adapts beautifully to your dining needs!
Crowd-Pleaser: The delightful textures and flavors will impress family and friends alike, ensuring this dish becomes a staple at your table.
Chickpea, Avocado and Sun-Dried Tomato Salad Ingredients
For the Salad
- Chickpeas – A great source of protein and fiber; canned for convenience, or use dried chickpeas if you prefer to cook them from scratch.
- Ripe Avocado – Adds creaminess and healthy fats; make sure they’re perfectly ripe for the best flavor.
- Shredded Cabbage – Offers a crunchy texture; feel free to use red cabbage for a pop of color.
- Pitted Olives – Provide brininess; choose Kalamata for added depth or any olives you love.
- Sun-Dried Tomatoes – Infuse the salad with a rich, tangy flavor; oil-packed versions add extra richness.
- Spring Onions – Bring a mild onion flavor; these can be substituted with red onions for more bite.
- Fresh Parsley – Adds a burst of freshness; cilantro is a great substitute if you prefer its flavor.
For the Dressing
- Extra Virgin Olive Oil – A base for the dressing that enhances flavors; use high-quality oil for the best taste.
- Herb-Seasoned Salt – Elevates all the flavors; you can use regular sea salt and add your favorite herbs for a twist.
How to Make Chickpea, Avocado and Sun-Dried Tomato Salad
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Combine Ingredients
Place the shredded cabbage, chickpeas, pitted olives, chopped sun-dried tomatoes, and ripe avocado into a large mixing bowl. The vibrant colors will start to pop as you mix, bringing joy to the preparation. -
Prepare the Dressing
In a separate bowl, blend the chopped spring onions, fresh parsley, herb-seasoned salt, and cold extra virgin olive oil until well-combined. This fragrant dressing will add an aromatic touch to your salad. -
Mix Together
Pour the dressing over the salad ingredients and gently toss everything together until well-coated. Be careful with the avocado to maintain its lovely creamy structure!
Optional: Garnish with extra parsley or a sprinkle of sesame seeds for added texture.
Exact quantities are listed in the recipe card below.
Make Ahead Options
These Chickpea, Avocado, and Sun-Dried Tomato Salad ingredients are perfect for meal prep enthusiasts! You can chop the cabbages, olives, and sun-dried tomatoes up to 3 days in advance, storing them in an airtight container in the refrigerator to maintain freshness. To keep avocados from browning, it’s ideal to add them only 24 hours before serving. For the dressing, prepare it ahead and refrigerate for up to 3 days as well. When you’re ready to serve, simply combine the prepped ingredients, add the diced avocados, pour the dressing over, and toss gently. You’ll enjoy a vibrant, refreshing meal that’s just as delicious, saving you precious time during your busy week!
What to Serve with Chickpea, Avocado and Sun-Dried Tomato Salad?
Looking to create a harmonious meal that complements your vibrant salad? Let’s explore some delightful pairings!
- Grilled Chicken: Juicy, seasoned chicken adds heartiness, balancing the lightness of the salad beautifully. Perfect for protein lovers!
- Quinoa Pilaf: Fluffy quinoa mingles well with the salad’s textures, providing a nutty flavor and additional protein. It’s a wholesome side!
- Roasted Sweet Potatoes: Their natural sweetness harmonizes with the tanginess of sun-dried tomatoes, creating a comforting contrast on your plate.
- Garlic Bread: Crispy, buttery slices offer a satisfying crunch that pairs well with the salad’s creamy ingredients. Ideal for those who enjoy a little indulgence!
- Cucumber Mint Yogurt Dip: A refreshing dip brings a cooling effect, enhancing the meal’s flavors while offering a creamy element to the mix.
- Lemon Sorbet: A light and zesty dessert cleanses the palate after your meal, leaving a refreshing finish to an enjoyable dining experience.
Try any combination to elevate your dining experience and enjoy a delicious balance of flavors and textures!
Expert Tips for Chickpea, Avocado and Sun-Dried Tomato Salad
- Perfect Avocados: Choose ripe avocados that yield slightly to gentle pressure; overripe ones will be mushy, while underripe will be hard.
- Add Crunch: For extra texture, consider adding nuts or seeds, such as sunflower seeds or sliced almonds, to your Chickpea, Avocado and Sun-Dried Tomato Salad.
- Dress Wisely: Dress the salad just before serving to keep the vegetables crisp. If preparing in advance, store dressing separately until ready to serve.
- Make It Your Own: Feel free to customize this salad with your favorite veggies or proteins, ensuring it matches your taste preferences and dietary needs.
- Storing Leftovers: If you have leftovers, store in an airtight container for up to two days, but be prepared for the avocado to brown in color.
- Season Well: Don’t shy away from adjusting the seasoning; taste as you go to find the perfect balance for your Chickpea, Avocado and Sun-Dried Tomato Salad!
Chickpea Avocado Variations
Get ready to put your own twist on this vibrant salad! Here are some creative variations that will keep your taste buds dancing.
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Spicy Kick: Add finely chopped jalapeños or a sprinkle of red pepper flakes for a fiery flavor boost. A touch of heat elevates the dish and keeps things exciting!
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Creamy Greek: Mix in crumbled feta cheese to introduce a tangy creaminess that pairs beautifully with the existing flavors. This twist adds a savory depth that makes every bite irresistible.
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Herb Swap: Substitute parsley with fresh basil or mint for a refreshing twist. Each herb brings its own unique profile, making this salad feel like an entirely new dish!
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Nutty Crunch: Toss in a handful of toasted pine nuts or walnuts for added texture and a satisfying crunch. The nutty flavor complements the creamy avocado wonderfully!
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Protein-Packed: Stir in diced cooked chicken or grilled shrimp to create a heartier meal. This addition turns the salad into a full-fledged entrée that could easily stand alone.
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Colorful Mix: Add in diced bell peppers or shredded carrots for extra color and sweetness. These vibrant veggies not only enhance the appearance but also amp up the nutrients!
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Zesty Citrus: Incorporate a splash of lemon or lime juice for a bright, zesty finish. The citrus adds an uplifting note that ties all the flavors together perfectly.
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Crispy Surprise: Top with crispy tortilla strips or pita chips for a delightful crunch. This unexpected texture makes the salad fun and enjoyable to eat at any gathering.
How to Store and Freeze Chickpea, Avocado and Sun-Dried Tomato Salad
Fridge: Store leftovers in an airtight container for up to 2 days. The avocado may brown slightly, but it will still taste delicious.
Freezer: Freezing is not recommended for this salad, as the avocado and fresh vegetables will become mushy.
Reheating: Enjoy this salad cold or at room temperature. Just give it a gentle toss before serving to redistribute the flavors.
Meal Prep: If making ahead, store the dressing separately and mix it in just before serving to maintain freshness in your Chickpea, Avocado and Sun-Dried Tomato Salad.
Chickpea, Avocado and Sun-Dried Tomato Salad Recipe FAQs
How do I select ripe avocados?
Absolutely! Look for avocados that yield slightly to gentle pressure without being mushy. They should have a dark skin, but keep an eye out for any dark spots all over, which could indicate overripeness. If you have trouble finding ripe avocados, you can buy underripe ones and leave them at room temperature for a couple of days to ripen.
How should I store leftovers?
Very! After enjoying your Chickpea, Avocado and Sun-Dried Tomato Salad, store any leftovers in an airtight container in the refrigerator. This keeps them fresh for up to 2 days. Just remember, the avocado might brown a bit, but it won’t affect the flavor!
Can I freeze this salad?
Not recommended! Freezing isn’t a great option for this salad because the texture of the avocado and fresh vegetables will turn mushy once thawed. If you want to prep ahead, consider just freezing the chickpeas and other dry ingredients, then mix everything fresh when you’re ready to eat.
What if I have allergies to certain ingredients?
Absolutely, it’s best to cater to your needs! If you have an olive allergy, you can simply omit them or substitute with diced cucumbers for a nice crunch. For a nut allergy, ensure your dressing doesn’t include any nut-based oils. Always check the labels of packaged items, like chickpeas or sun-dried tomatoes, just to be safe.
How can I make the salad ahead of time?
Sure thing! If you’re meal prepping, you can chop all the vegetables and combine them in a bowl without the dressing. This way, you can store them in the fridge for up to 2 days. Just make sure to whisk together the dressing ingredients separately and add them right before serving. This method maintains the salads’ freshness, colors, and textures beautifully!
Chickpea Avocado and Sun-Dried Tomato Salad for Fresh Flavor
Ingredients
Equipment
Method
- Combine the shredded cabbage, chickpeas, pitted olives, chopped sun-dried tomatoes, and ripe avocado into a large mixing bowl.
- In a separate bowl, blend the chopped spring onions, fresh parsley, herb-seasoned salt, and olive oil until well-combined.
- Pour the dressing over the salad ingredients and gently toss everything together until well-coated.