If there’s one dish I find myself turning to again and again for speedy lunches and easy dinners, it’s Chopped Salad with Chickpeas, Feta, and Avocado. This Mediterranean-inspired medley is brimming with color, texture, and freshness, making every bite vibrant and satisfying. Creamy avocado meets salty feta, protein-packed chickpeas, and the crunch of fresh veggies—all tossed in a zesty lemon dressing. Whether you’re feeding a crowd or meal-prepping for the week, this salad will have you coming back for more, forkful after forkful.
Ingredients You’ll Need
The beauty of this chopped salad lies in its simple yet essential ingredients. Each one plays a starring role, from the creamy avocado to the punchy red onion, ensuring the salad is as delicious as it is nutritious. Here’s what you need, along with some tips to help you get the most out of each addition.
- Chickpeas: Drain and rinse well for the best texture and to mellow out the briny flavor; they add fiber and protein that make the salad hearty.
- English cucumber: Dice it for refreshing crunch; the skin is tender, so there’s no need to peel.
- Cherry tomatoes: Halve these for juicy bursts of sweetness in every bite; any color works!
- Red bell pepper: Dice for a pop of color and subtle sweetness that brightens up the mix.
- Red onion: Finely chop for zesty sharpness; soak briefly in cold water if you prefer a milder flavor.
- Avocado: Dice just before serving to preserve its creamy texture and lovely green color.
- Feta cheese: Crumble for a salty, tangy kick that ties all the flavors together.
- Fresh parsley: Chop and scatter for herby brightness and fresh aroma.
- Extra-virgin olive oil: Choose a high-quality bottle for a luscious, grassy base to your dressing.
- Lemon juice: Squeeze fresh for a tangy zip—bottled just doesn’t compare.
- Dijon mustard: Whisk in for subtle heat and body in the dressing.
- Dried oregano: Adds classic Mediterranean perfume and pairs perfectly with the other flavors.
- Salt and black pepper: Season to taste; don’t be shy, they really make everything pop!
How to Make Chopped Salad with Chickpeas, Feta, and Avocado
Step 1: Prepare the Zesty Lemon Dressing
Start by whisking together the olive oil, lemon juice, Dijon mustard, dried oregano, salt, and black pepper in a small bowl. This simple, homemade dressing comes together in seconds, coating every ingredient with brightness and a gentle tang. Taste as you go so you can dial the flavor up or down to your liking—your tastebuds are the boss here!
Step 2: Mix the Base Vegetables
In your largest salad bowl, combine the drained and rinsed chickpeas, diced cucumber, halved cherry tomatoes, diced red bell pepper, and finely chopped red onion. Tossing these together first gives your salad its hearty, crunchy base and ensures every bite is colorful and balanced.
Step 3: Dress It Up
Pour the lemon-oregano dressing over your chopped veggies and chickpeas. Toss everything gently but thoroughly so that each piece is glistening and evenly coated. This melding step is where the magic starts—flavors begin to mingle and everything tastes that much brighter.
Step 4: Add Avocado, Feta, and Parsley
Just before serving, gently fold in the diced avocado, crumbled feta, and chopped parsley. This preserves the avocado’s creamy texture and beautiful color while making sure the feta stays satisfyingly chunky. A final, gentle toss is all you need—take care not to mash the avocado!
Step 5: Final Seasoning and Taste Test
Taste your Chopped Salad with Chickpeas, Feta, and Avocado one last time. Craving more zing? Add a squeeze of lemon. Want a bit more savory punch? Sprinkle a touch more salt or feta. The beauty of chopped salads is in their adaptability, so tweak to suit your mood.
How to Serve Chopped Salad with Chickpeas, Feta, and Avocado
Garnishes
Top your finished salad with an extra sprinkle of chopped parsley or a scattered handful of crumbled feta for a fresh, inviting look. A twist of freshly ground black pepper or a drizzle of high-quality olive oil can elevate it further, especially when serving guests.
Side Dishes
Pair this chopped salad with warm pita bread, a side of grilled chicken, or fluffy quinoa for a complete meal. It’s also lovely served alongside a bowl of soup, roasted vegetables, or even as a topping for a baked potato for something heartier.
Creative Ways to Present
Try piling the Chopped Salad with Chickpeas, Feta, and Avocado into halved avocados for a fun, edible bowl. You can also serve it in lettuce cups for a light appetizer, or layer it in mason jars for delicious on-the-go lunches. The colorful, chunky textures look gorgeous in clear serving dishes at parties!
Make Ahead and Storage
Storing Leftovers
If you find yourself with extra Chopped Salad with Chickpeas, Feta, and Avocado, transfer it to an airtight container and tuck it in the fridge. The salad will keep for up to two days, though for peak freshness, add the avocado just before serving to avoid any browning. Give leftovers a gentle toss before enjoying again.
Freezing
This salad isn’t a candidate for freezing, since the fresh vegetables and avocado are best enjoyed crisp and just-made. Freezing would alter the textures and turn the avocado mushy. For best results, make only what you plan to eat in the next couple of days.
Reheating
There’s no need to reheat this dish—it shines brightest when served chilled or at room temperature. If your salad has been refrigerated, simply let it sit out for about 10 minutes before eating to take off the chill, which helps the flavors blossom.
FAQs
Can I make Chopped Salad with Chickpeas, Feta, and Avocado ahead of time?
Absolutely! You can prep most ingredients and make the dressing a day in advance. Just wait to add the avocado until you’re about to serve, so it stays fresh and green. Store everything covered in the fridge and assemble when ready to enjoy.
Are there substitutions for feta cheese?
If feta isn’t your thing, try goat cheese for similar creaminess and tang, or leave out the cheese for a fully dairy-free and vegan salad. Another tasty swap is a sprinkling of shaved Parmesan or a vegan feta substitute.
What extra protein can I add?
This salad is excellent as-is, but for extra protein, try adding grilled chicken, shrimp, or tofu. These additions make Chopped Salad with Chickpeas, Feta, and Avocado even more filling for dinner or fast lunches on busy days.
Is this salad suitable for meal prep?
Yes, with a small caveat! Assemble the chopped veggies, chickpeas, feta, and dressing in advance, but add the avocado and parsley just before serving to keep everything at its freshest. Store in separate containers if you’re prepping for the week.
Does it taste better chilled or at room temperature?
It’s delicious both ways! Chilling for 30 minutes lets the flavors meld beautifully, while room temperature brings out the aromas and textures. Try it both ways and see which you prefer with your favorite serving style.
Final Thoughts
Chopped Salad with Chickpeas, Feta, and Avocado truly shines as a no-fuss, flavor-packed favorite, and I can’t recommend it enough for your weekly rotation. Give it a try and make it your own—you just might find it becomes your go-to for fresh, feel-good meals all year round.
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Chopped Salad with Chickpeas, Feta, and Avocado Recipe
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 4 servings
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
- Diet: Vegetarian, Gluten-Free
Description
This Chopped Salad with Chickpeas, Feta, and Avocado is a refreshing and satisfying meal perfect for a light lunch or dinner. Packed with protein, healthy fats, and fresh veggies, it’s a nutritious option that doesn’t skimp on flavor.
Ingredients
Salad Ingredients:
- 1 can (15 ounces) chickpeas, drained and rinsed
- 1 large English cucumber, diced
- 1 cup cherry tomatoes, halved
- 1 red bell pepper, diced
- 1/4 red onion, finely chopped
- 1 avocado, diced
- 1/2 cup crumbled feta cheese
- 1/4 cup fresh parsley, chopped
Dressing:
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1/2 teaspoon dried oregano
- Salt and black pepper to taste
Instructions
- Prepare the Dressing: In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, oregano, salt, and pepper.
- Assemble the Salad: In a large bowl, combine chickpeas, cucumber, tomatoes, bell pepper, and red onion. Pour dressing over the salad and toss gently to coat.
- Finish the Salad: Add avocado, feta cheese, and parsley. Toss lightly to combine. Adjust seasoning to taste.
- Serve: Enjoy immediately or chill for 30 minutes before serving for optimal flavor.
Notes
- This salad is best enjoyed fresh but can be refrigerated for up to 2 days.
- Add avocado just before serving to prevent browning.
- For additional protein, consider adding grilled chicken or shrimp.
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 310
- Sugar: 5 g
- Sodium: 410 mg
- Fat: 20 g
- Saturated Fat: 5 g
- Unsaturated Fat: 13 g
- Trans Fat: 0 g
- Carbohydrates: 26 g
- Fiber: 8 g
- Protein: 9 g
- Cholesterol: 15 mg
