Chickpeas, Avocado and Spinach salad

Chickpeas, Avocado and Spinach salad

Per one serving = Cal: ~320 kcal, Protein: ~11g, Fat: ~14g, Carb: ~41g, Fib: ~13g

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Ingredients for 2 servings: 

240g (~1 1/2 cups) boiled or canned chickpeas, drained and rinsed

250g (~1 2/3 cups) tomatoes, chopped

200g (~1 1/3 cups) avocado, sliced

1/2 medium onion (~75g, ~1/2 cup), thinly sliced

260g (~9 cups loosely packed) fresh spinach, washed

160g (~1 1/3 cups) red bell pepper, chopped

30g (~1/2 cup) fresh parsley, chopped

Salt and pepper, to taste

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Steps to Make the Salad

Prepare the Chickpeas

If using canned chickpeas, drain and rinse 240g (~1 1/2 cups) under cold water to remove excess sodium. If using boiled chickpeas, ensure they’re cooled- place in a large mixing bowl.

Wash and Prep the Spinach

Rinse 260g (~9 cups) fresh spinach thoroughly under cold water to remove dirt. Pat dry with a clean towel or use a salad spinner. Add to the mixing bowl with the chickpeas.

Chop the Vegetables

Chop 250g (~1 2/3 cups) tomatoes into bite-sized pieces. Add to the bowl.

Chop 160g (~1 1/3 cups) red bell pepper into small pieces. Add to the bowl.

Thinly slice 1/2 medium onion (~75g, ~1/2 cup). Add to the bowl.

Slice the Avocado

Cut 200g (~1 medium avocado) in half, remove the pit, and scoop out the flesh. Slice into thin wedges or cubes. Add to the bowl gently to avoid mashing.

Chop the Parsley

Rinse 30g (~1/2 cup) fresh parsley, pat dry, and finely chop the leaves (discard tough stems or include if preferred). Sprinkle over the salad.

Season the Salad

Add a pinch of salt and a pinch of black pepper (or to taste). Start with ~1/4 teaspoon salt and a few grinds of pepper, adjusting after mixing.

Toss the Salad

Gently toss all ingredients in the mixing bowl using tongs or a large spoon to evenly distribute. Be careful not to mash the avocado. Ensure the salt and pepper are well incorporated.

Serve (1 minute)

Divide the salad into 2 equal portions. Serve immediately in bowls or plates for a fresh, vibrant meal.

Total Time

Prep Time: ~15-20 minutes