This vibrant, summer-inspired salad is a delightful blend of fresh, crunchy and creamy textures, perfect for a light lunch or a side dish. The star of this salad is the Greek lemon dressing that perfectly enhances the flavors of the fresh vegetables, chickpeas and feta cheese.
Cherry tomatoes, cucumbers, and avocados are common ingredients found in most supermarkets. Chickpeas are a versatile ingredient readily available in the canned goods aisle. Feta, a briny Greek cheese, and fresh herbs like parsley, basil, and oregano can be found in the produce and dairy section. Always remember to pick ripe, yet firm avocados and fresh, bright-colored herbs for the best flavors.
Ingredients for Tomato, Avocado, Cucumber, Chickpea Salad with Feta and Greek Lemon Dressing
Cherry tomatoes: These come in a variety of colors and add a burst of sweetness and color to the salad.
Chickpeas: These provide a protein boost and a nice texture contrast.
Cucumbers: They add a refreshing crunch to the salad.
Avocados: These bring creaminess to balance out the other textures.
Parsley: This herb adds a vibrant green color and a light, fresh flavor.
Feta Cheese: A tangy cheese that adds a pop of flavor.
Olive oil: The base of the dressing, it adds a richness to tie everything together.
Lemon juice: Adds a tangy, bright flavor to the dressing.
Dijon mustard: It emulsifies the dressing and adds a bit of spice.
Garlic: Brings a savory depth to the dressing.
Basil and Oregano: These herbs bring a Mediterranean flair to the dressing.
One reader, Kerrin Janes says:
This salad is a game-changer! The combination of fresh tomatoes, creamy avocado, and zesty lemon dressing is a burst of flavors. The chickpeas add a delightful crunch, and the feta cheese ties it all together. It's a refreshing and satisfying dish that's perfect for a healthy meal. Highly recommended!
Techniques Required for Making This Salad
How to prepare the salad: Toss together the tomatoes, chickpeas, and cucumbers in a salad bowl. Add the avocado and parsley, then gently toss.
How to make the dressing: In a blender or mixing bowl, blend the olive oil, lemon juice, mustard, garlic, and salt until the mixture is well emulsified. Stir in the basil and oregano.
How to serve the salad: Add the desired amount of dressing and the feta to the salad, then gently toss to evenly coat. Serve within 1 hour for best results.
How To Make Tomato Avocado Cucumber Chickpea Salad with Feta and Greek Lemon Dressing
This 20-minute chickpea salad is a refreshing dish that brims with Greek flavors. It’s tossed with tomatoes and feta cheese in a tangy lemon dressing.
Serves:
Ingredients
- 21ozred cherry tomatoes,(2 containers)
- 10.5containeryellow cherry tomatoes,(1 containter)
- 14.5ozchickpeas,(1 can), drained and rinsed
- 1½cucumbers,peeled and sliced into quarters
- 2Hass avocados,peeled, cored and diced, ripe but semi firm
- ¼cupfresh parsley,chopped
- 3ozfeta cheese,crumbled
For Dressing:
- ½cupolive oil
- ¼cupfresh lemon juice
- 1tspDijon mustard
- 2clovesgarlic,minced
- ¼tspsalt
- 1tbspfresh basil,chopped
- ¾tsporegano,dried
Instructions
-
In a salad bowl, toss together tomatoes, chickpeas, and cucumbers. Add avocado and parsley and gently toss.
-
Add the desired amount of dressing and the feta, then gently toss to evenly coat. Serve within 1 hour for best results.
Dressing:
-
In a blender (or mixing bowl with a whisk), blend olive oil, lemon juice, mustard, garlic, and salt until the mixture is well emulsified.
-
Stir in basil and oregano.
Nutrition
- Calories: 553.91kcal
- Fat: 27.68g
- Saturated Fat: 5.05g
- Trans Fat: 0.00g
- Monounsaturated Fat: 16.20g
- Polyunsaturated Fat: 4.38g
- Carbohydrates: 65.89g
- Fiber: 18.04g
- Sugar: 24.85g
- Protein: 19.40g
- Cholesterol: 9.46mg
- Sodium: 228.72mg
- Calcium: 170.06mg
- Potassium: 2296.64mg
- Iron: 4.77mg
- Vitamin A: 308.26µg
- Vitamin C: 105.15mg
Expert Tip for Perfectly Combining the Salad Ingredients
When preparing the avocados for this salad, it's best to cut and peel them right before you're ready to assemble the salad. This will prevent them from browning and keep your salad looking fresh and vibrant. If you need to cut them ahead of time, squeeze a bit of lemon juice over the cut avocados to slow down the browning process.
Time-Saving Tips for Preparing This Salad Recipe
Plan: Before starting, gather all the ingredients and equipment needed for the recipe. This will help you work efficiently and avoid any last-minute scrambling.
Prep: Wash, chop, and prepare all the ingredients in advance. This will streamline the cooking process and make it easier to assemble the dish.
Multi-task: Look for opportunities to multitask, such as chopping vegetables while something is cooking or preheating. This can significantly reduce the overall cooking time.
Organize: Keep your kitchen organized by cleaning as you go. This will prevent clutter and make the cleanup process much quicker.
Use convenience: Consider using pre-washed and pre-cut ingredients if available. This can save time on prep work and get you closer to enjoying the meal.
Substitute Ingredients For Tomato Avocado Cucumber Chickpea Salad with Feta and Greek Lemon Dressing Recipe
tomato - Substitute with bell pepper: Bell peppers provide a similar crunchy texture and a slightly sweet flavor, which can add a nice contrast to the salad.
avocado - Substitute with grilled zucchini: Grilled zucchini can provide a creamy texture and a mild, buttery flavor similar to avocados, making it a suitable substitute.
cucumber - Substitute with radish: Radishes can offer a crunchy texture and a slightly peppery flavor, which can add a refreshing element to the salad.
chickpeas - Substitute with white beans: White beans can provide a similar creamy texture and a mild, nutty flavor, making them a good alternative to chickpeas.
feta cheese - Substitute with goat cheese: Goat cheese has a tangy flavor and creamy texture similar to feta, making it a suitable substitute in the salad.
lemon juice - Substitute with white wine vinegar: White wine vinegar can provide a tangy and acidic flavor similar to lemon juice, adding a bright element to the dressing.
olive oil - Substitute with avocado oil: Avocado oil has a mild, buttery flavor and can provide a similar richness to the dressing as olive oil.
Best Way to Present This Colorful Salad
Mise en place: Ensure all ingredients are prepped and ready to go before plating to maintain efficiency and precision in the presentation.
Colorful arrangement: Arrange the vibrant red and yellow cherry tomatoes in an alternating pattern to create a visually appealing and appetizing display.
Layering technique: Utilize a strategic layering technique to showcase the different components of the salad, creating a visually enticing and well-structured dish.
Garnish with fresh herbs: Sprinkle freshly chopped parsley over the salad to add a pop of color and a touch of freshness to the presentation.
Artful placement of avocado: Slice the avocado into elegant fan shapes and delicately position them on top of the salad for an eye-catching element.
Feta crumble: Crumble the feta cheese over the salad with precision, ensuring an even distribution for a balanced flavor in each bite.
Dressing drizzle: Drizzle the Greek lemon dressing over the salad in a controlled and artistic manner, enhancing the overall aesthetic appeal.
Final touch: Add a sprinkle of oregano as a finishing touch to elevate the visual and aromatic aspects of the dish.
Essential Tools for Making tomato, avocado, cucumber, chickpea salad with feta and greek lemon dressing recipe
Food processor: A food processor is a versatile kitchen appliance that can be used for chopping, slicing, shredding, and pureeing ingredients. It's great for quickly preparing the chickpeas, herbs, and other ingredients for the salad.
Mixing bowl: A mixing bowl is essential for combining the salad ingredients and tossing them with the dressing. It's a versatile tool that is used in almost every aspect of cooking and baking.
Interesting Trivia About the Ingredients Used in tomato, avocado, cucumber, chickpea salad with feta and greek lemon dressing recipe
The tomato, avocado, cucumber, chickpea salad with feta and Greek lemon dressing is a nutritious and delicious dish that is packed with vitamins, minerals, and healthy fats. It's a great source of fiber, protein, and antioxidants, making it a perfect choice for a healthy meal. This salad is not only tasty but also provides a variety of health benefits, including promoting heart health and aiding in digestion. It's a versatile dish that can be enjoyed on its own or as a side dish, and it's a great option for anyone looking to incorporate more plant-based foods into their diet.
Budget-Friendly: Making tomato, avocado, cucumber, chickpea salad with feta and greek lemon dressing recipe at Home
The cost-effectiveness of this recipe largely depends on the availability and prices of the ingredients. The use of chickpeas, cucumbers, and tomatoes makes it relatively affordable. The dressing ingredients like olive oil and lemon juice can be pricier, impacting the overall cost. Considering the nutritional value and versatility of the dish, it's a good option for a household. Rating: 8/10. Approximate cost: $20-25.
Is This Salad Recipe Healthy or Unhealthy?
This tomato, avocado, cucumber, and chickpea salad with feta and Greek lemon dressing is a nutritious and well-balanced dish. The salad is packed with fiber, vitamins, minerals, and healthy fats from the vegetables and chickpeas. Tomatoes are rich in lycopene, an antioxidant that may help reduce the risk of heart disease and certain cancers. Avocados provide heart-healthy monounsaturated fats, while cucumbers are hydrating and low in calories. Chickpeas are an excellent source of plant-based protein and fiber. The feta cheese adds a tangy flavor and a boost of calcium, but it also contributes some saturated fat and sodium to the dish.
To make this salad even healthier, consider the following suggestions:
- Reduce the amount of feta cheese or opt for a lower-fat variety to decrease the saturated fat content
- Add more colorful vegetables, such as bell peppers or carrots, to increase the variety of vitamins and minerals
- Include a handful of leafy greens, like spinach or arugula, to boost the fiber content and provide additional nutrients
- Experiment with different herbs and spices in the dressing to enhance flavor without relying on salt
- Use whole grain pita bread or crackers as an accompaniment to increase the fiber and complex carbohydrate content of the meal
Editor's Opinion on the Flavors and Textures of This Salad
This recipe is a delightful combination of fresh, vibrant flavors and textures. The blend of cherry tomatoes, creamy avocado, crisp cucumber, and hearty chickpeas offers a satisfying and nutritious base. The Greek lemon dressing with feta adds a zesty and tangy element that ties everything together beautifully. The use of fresh herbs like parsley and basil elevates the dish, providing a burst of freshness. Overall, this salad is a perfect balance of flavors and a wonderful addition to any meal.
Enhance Your Tomato Avocado Cucumber Chickpea Salad with Feta and Greek Lemon Dressing Recipe with These Unique Side Dishes:
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Why trust this Tomato Avocado Cucumber Chickpea Salad with Feta and Greek Lemon Dressing Recipe:
This recipe offers a delightful combination of fresh and vibrant ingredients, ensuring a burst of flavor in every bite. The use of chickpeas provides a hearty and nutritious base, while the addition of avocado and feta cheese introduces a creamy and indulgent element. The tomatoes and cucumbers contribute a refreshing crunch, complemented by the zesty lemon juice and fragrant olive oil in the dressing. The blend of fresh herbs further enhances the dish, promising a harmonious medley of textures and tastes. Trust in this recipe for a satisfying and wholesome culinary experience.
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