Chickpea Avocado Salad with Pomegranate (vegan, gluten-free, nut-free)

Three of my favorite healthy foods in one dish. What could be better? I combined simple, hearty chickpeas mashed with creamy avocado and topped with sweet and tart pomegranate seeds to make a quick, nutritious lunch. 

 

This season I've been buying pomegranates much more often as I've found myself craving the delicious tart seeds. The idea of pairing avocado with pomegranate seeds came from a recent lunch out at a Mexican restaurant. Shounek and I ordered the "seasonal" guacamole which was a traditional Mexican style guacamole with pomegranate seeds stirred in. We loved the result and it inspired me to make a heartier, protein rich version to be eaten like a salad. 

 

Chickpeas provides about 15 grams of protein per 1 cup and are a great neutral replacement for animal protein. Avocado helps to bind the salad together and provides creaminess that's dairy-free. Not only are pomegranate seeds tasty and in season, they are rich in antioxidants. Medical research shows pomegranate seeds are good for heart and blood vessel health and by helping to lower blood pressure and cholesterol levels. 

 

The recipe takes a few simple steps. First, you'll whisk together the ingredients for the dressing. 

 Add the cooked chickpeas and gently mash. 

 Add in avocado and mash again. Top with pomegranate seeds. 

The salad is delicious served in a lettuce wrap, with crackers or on gluten-free or sprouted toast like we ate!

 

Chickpea Avocado Salad with Pomegranates

{gluten-free, dairy-free, soy-free, vegan}

Serves 3-4

 

Ingredients:

2 cups cooked chickpeas*

½ ripe avocado

1/4 tsp cumin

Small handful cilantro, chopped

1/4 cup pomegranate seeds

1 lime, juice and zest

½ tsp salt

2 cloves garlic, minced

 

Instructions:

To a medium mixing bowl add the lime juice and zest, cumin, salt, pepper, and garlic. Whisk together. Add chickpeas and mash with a fork or potato masher to create a chunky texture. Add avocado and cilantro and mash gently until combined. Stir in pomegranate seeds. This is best eaten immediately, but you can store in an airtight container for 1-2 days.

 

* For this recipe I used chickpeas cooked from scratch. If you prefer to not cook the chickpeas, then use low-sodium canned chickpeas. Be sure to drain and rinse them well prior to using them in this dish.

 

 

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Welcome to the Well Fed Nutrition Blog. I'm Jessica, a dietitian nutritionist sharing recipes, kitchen tips and advice for life well-fed. 

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