This vibrant salad is plant-powered nutrition at its finest. Chickpeas deliver a powerful combo of zinc, fiber, and plant-based protein — all essential for tissue repair and immune health — while avocado provides heart-healthy monounsaturated fats and vitamin E, crucial for hormone production and brain function. Perfect for a light lunch or post-workout meal, this salad is anti-inflammatory, energizing, and emotionally uplifting.
🕒 Total Time: 15 minutes
🍽️ Servings: 2
🔥 Calories per serving: ~280 kcal
🛒 Ingredients
For the Salad Base:
- 200g cooked chickpeas – canned or freshly boiled, rinsed
- 1 ripe avocado – peeled and cubed
- 1/2 cucumber – diced
- 1/4 red onion – thinly sliced
- 6–8 cherry tomatoes – halved
- A handful of baby spinach or mixed greens – optional but adds freshness
For the Dressing:
- 2 tbsp extra virgin olive oil – rich in antioxidants and healthy fats
- Juice of 1/2 lemon – supports iron absorption and adds brightness
- 1/2 tsp sea salt – to enhance flavor
- Freshly ground black pepper – optional, for a mild kick
🍳 Instructions
Prepare the Salad:
- In a large bowl, combine chickpeas, avocado, cucumber, red onion, tomatoes, and greens (if using).
- Gently toss to distribute the ingredients evenly without smashing the avocado.
Make the Dressing:
- In a small bowl, whisk together olive oil, lemon juice, sea salt, and black pepper until emulsified.
Assemble & Serve:
- Drizzle the dressing over the salad and toss gently to coat.
- Serve immediately to enjoy the creamy avocado texture and fresh crunch.
💡 Tips for Mood & Nutrition
- Mood support: Avocado and olive oil contain oleic acid and vitamin B6, known to support serotonin production and help reduce irritability or fatigue.
- Muscle & hormone repair: Zinc in chickpeas and healthy fats from avocado play a key role in testosterone and growth hormone production, especially important for adolescents and athletes.
- Add-ons for variety: Sprinkle hemp seeds or roasted pumpkin seeds on top for added magnesium and a satisfying crunch.
- For picky eaters: Swap red onion with corn or grated carrot for a sweeter, more kid-friendly version.
🎯 Note
- This recipe avoids refined sugars and dairy, making it gut-friendly and anti-inflammatory.
- Excellent as a vegan lunch, snack, or side dish that supports both body composition and cognitive clarity.
- The fiber content aids digestion and helps stabilize blood sugar, supporting sustained energy levels throughout the day.
📌 Expert’s Perspective
“I love this salad because it’s not only refreshing and quick to prepare, but it’s also a complete nutritional package. Every ingredient serves a purpose: chickpeas for strength, avocado for stability, lemon and olive oil for vibrance. Emotionally, it feels like a reset — light yet grounding. It’s the kind of meal that makes your body feel respected and your mind feel clear.”
