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Vegetarian Research

Avocado Chickpea Salad – Level up your lunch!

A bowl of avocado chickpea salad is set on a table, with a fork on the left and a glass of water, ready to be eaten | Hurry The Food Up

This Avocado Chickpea Salad is the perfect weekday lunch that will keep you going through a long day at work. High in protein, fiber and put together in 5 minutes before you leave. Easy as pie (and much healthier!).

Health benefits of an avocado chickpea salad

A chickpea salad would be healthy enough, but a chickpea salad with avocado!? That’s elite level health, right there. From just the one serving you get a great amount of protein and fiber, around 20g of each!

Why do we want protein and fibre? The fiber will make you feel full and the protein will both help you feel full and contribute to muscle maintenance – perfect.

Where is all this goodness coming from in our avocado chickpea salad? Let’s start with the avos:

Why use avocado in salad recipes?

Putting avocados in salads just packs a whole extra punch of nutritional benefits.

Avocados are high in healthy monounsaturated fats quite similar to olive oil. Those are healthy fats, fundamental to the healthy functioning of the body, including lowering cholesterol levels and stabilizing heart rhythms.

Unsaturated fat is also super important when it comes to absorbing vitamins A, D & E. These vitamins need fat in order to be absorbed into the body!

Furthemore, the high fat content means the energy from the avocados will release slowly, keeping you fuller for longer.

If you want to know more about avocados, and particularly whether or not such a fatty food can help with weight loss, we’ve tackled that question in an article, ‘Are avocados good for weight loss?’ . (ps. If you’re trying to lose weight, check out our vegetarian weight loss e-book – we’ve sold 6000 so far, so we must be doing something right!)

This is why the avocado in our avocado chickpea salad is so important – not to mention creamy and delicious!

If you’re loving the sound of avocados why not try our avocado salad dressing, so you can jazz up all your salads with some green goodness.

What’s so great about a chickpea salad recipe?

Wondering where all the protein in our avocado chickpea salad comes from? A lot of it is thanks to the chickpeas!

One can of chickpeas contains 18g protein and 16g fibre, making them an excellent plant-based protein source. Much like avocados, their high protein and fibre content mean chickpeas will keep you full for a long time.

Chickpeas are crazy versatile too. You can use chickpea flour to make pancakes and even gluten free pizzas – wild!

What a combo!

Can you see why we hype up this avocado chickpea salad? It’s one hell of a salad!

And health benefits aside: between the creamy avo, nutty chickpeas, the sweet and sour mix of lime and honey and the bites of rich salty feta … you’ve got yourself a salad that isn’t just healthy, but delicious too!

What our readers are saying

I just made this for the 3rd time in less than 2 weeks and had to make copies of the recipe at work to hand out because I got so many “likes” 😉 . LOVE this recipe! I added some halved cherry tomatoes for color too.

Kathleen Day⭐⭐⭐⭐⭐

Wow! I may or may not have inhaled this. So delicious, filling, and fast. Ingredient amount are perfect. I have two kids under two years old, so I’m always on the hunt for easy meals for lunch.

Rebecca⭐⭐⭐⭐⭐

What a delight! With what I had onhand, subbed lemon for the lime, basil for cilantro, and shallot for the red onion. SO simple (made it while wearing a sleeping baby) and it turned out fantastic! Thank you for sharing this. Can’t wait to check out your blog for more great ideas!

Lucy

A bowl of avocado chickpea salad on a table from a birds-eye view | Hurry The Food Up
Avocado Chickpea Salad. Ready in 5 minutes | #lunch #vegetarian | hurrythefoodup.com

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4.95 from 19 votes

Chickpea Avocado Salad

A chickpea avocado salad!? That’s elite level health right there. From just one serving you get a great amount of protein and fiber, around 20g of each!
Course Mains, Salads
Cuisine Vegetarian
Time 5 minutes
Prep Time 5 minutes
Cook Time 0 minutes
Total Time 5 minutes
Servings 2 people
Calories 458kcal
Author Hauke Fox

Ingredients

  • 1 can chickpeas (drained and rinsed; 1 can = 15oz = 435g)
  • 1 avocado
  • 1 handful cilantro/coriander, fresh
  • ½ red onion
  • cup feta cheese (or similar)
  • 1 lime (juiced)
  • 1 tsp honey
  • salt and pepper to taste

Instructions 

  • Drain and rinse the chickpeas.
  • Cut and dice up the avocado. Chop the cilantro/coriander (also the stems, if you like). Dice up half an onion.
  • Throw everything into a bowl, add the feta cheese, honey and lime juice. Season with salt and pepper.
  • Lunch is ready!

Notes

Tried the recipe? We’re all curious! Send us a pic via instagram by using the tag #hurrythefoodup or leave a comment below.

Adapted from Two Peas And Their Pot

Nutrition

Nutrition Facts
Chickpea Avocado Salad
Serving Size
 
478 g
Amount per Serving
Calories
458
% Daily Value*
Fat
 
25
g
38
%
Saturated Fat
 
6
g
38
%
Cholesterol
 
22
mg
7
%
Sodium
 
1151
mg
50
%
Potassium
 
916
mg
26
%
Carbohydrates
 
49
g
16
%
Fiber
 
18
g
75
%
Sugar
 
6
g
7
%
Protein
 
17
g
34
%
Vitamin A
 
438
IU
9
%
Vitamin C
 
23
mg
28
%
Calcium
 
234
mg
23
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

Some more lunch ideas

  • Chickpea Spinach Salad (7 Min, Vegetarian)
  • High Protein White Bean Salad (10 Min, Vegan)
  • Arugula Lentil Salad (12 Min, Vegan)
  • Round Up: 18 Veggie High Protein Salads (between 5 and 25 minutes)

The post Avocado Chickpea Salad – Level up your lunch! appeared first on Hurry The Food Up.

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Vegetarian Research

Teriyaki Stir Fry with Broccoli and Chickpeas

This Teriyaki Stir Fry with Broccoli and Chickpeas is so easy to make and you might be surprised at how much your child will love it!  It’s great for a vegan family dinner!

A big bowl of Teriyaki Stir Fry in a bowl over rice

 Does your child like broccoli?  I feel like broccoli is the quintessential vegetable that you think of when you think of something kids don’t like.  But, thankfully I have found quite the opposite!  I asked my three year old what kind of recipe I should make for the blog and he said, “Something with broccoli and chickpeas.” so I came up with this Teriyaki Stir Fry and he at so much!  He even asked for more broccoli 🙂

I make teriyaki stir frys a lot because they’re so easy to make and great for when you have a bunch of vegetables that need to be used up.  I always have the ingredients on hand for my go-to stir fry sauce and the kids love it.

Teriyaki Stir Fry Recipe Ingredients

  • Broccoli – You can use fresh or frozen.  I usually have fresh broccoli on hand but if you don’t, frozen is great too.
  • Chickpeas – I just used one can of pre-cooked chickpeas.  You could also use another bean you like, tofu or tempeh.  I like to use canned beans because they help make this recipe super quick to make.
  • Teriyaki Sauce – To make this recipe even easier you could always use a good quality store-bought teriyaki sauce but it’s also so easy to make at home!  My teriyaki sauce recipe just has a few ingredients, including: toasted sesame oil, tamari, maple syrup, water, ginger, garlic and cornstarch.

Showing how to make teriyaki stir fry with broccoli and chickpeas

How To Make Teriyaki Stir Fry

This recipe is so easy to make!  There are just a few simple steps:

  1. Start by sautéing the broccoli in a little bit of oil with some salt.  You then add in a little bit of water to help the broccoli steam.
  2. To make the teriyaki sauce al you do is add all the sauce ingredients to a jar and mix until completely combined.
  3. Then, add the sauce mixture and the chickpeas to the broccoli and cook until sauce thickens and will coat the back of a spoon.
  4. Serve broccoli and chickpea mixture over rice, or your favorite grain and enjoy!

Close up view of teriyaki stir fry over rice

Why Kids Will Love This Teriyaki Stir Fry

I obviously can’t say 100% that your children will like this meal, but if you’re trying to get them to eat more veggies, this stir fry is a good way to do that! 

  • The broccoli is cooked until it’s soft so it’s easy for little teeth to eat, unlike        raw broccoli.
  • The teriyaki sauce is sweet and flavorful, which I’m pretty sure is my son’s favorite thing about it 🙂
  • I serve it over rice, which is usually a favorite of all kids!  You could also serve it over cauliflower rice, my son can’t even tell the difference.
  • My son loves chickpeas so he gets excited about eating anything with chickpeas in it!

This Teriyaki Stir Fry with Broccoli and Chickpeas is so versatile.  You can add in any veggies you have that your children enjoy.  If you child doesn’t like chickpeas, you could easily substitute tofu or chicken.  I also love to use this recipe as a meal prep lunch for my husband and I.  I hope you and your family enjoys this!

Close up view of vegetable stir fry

Looking For More Easy Kid Friendly Recipes?

The Best Vegan Orange Chicken

Tofu Broccoli Pasta

Crispy Tofu Nuggets

Easy Sesame Noodles

Garlic Cheese Bread

 

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Teriyaki Stir Fry with Broccoli and Chickpeas



  • Author:
    She Likes Food

  • Prep Time:
    20 mins

  • Cook Time:
    20 mins

  • Total Time:
    40 minutes

  • Yield:
    4-6

  • Diet:
    Vegan

Description

This Teriyaki Stir Fry with Broccoli and Chickpeas is so easy to make and always a hit with my kids!


Ingredients

2 teaspoons olive oil
6 cups broccoli florets
1/4 teaspoon salt
1/3 cup water
1 (15 oz) can chickpeas, drained and rinsed
White rice or cauliflower rice for serving with, optional
Teriyaki Sauce:
1/3 cup water
1/3 cup tamari, I like to use low sodium
1/4 cup pure maple syrup
1/4 cup toasted sesame oil
1 clove garlic, finely grated
1 1/2 teaspoons finely grated ginger
1 1/2 teaspoons arrowroot starch
1 teaspoon toasted sesame seeds


Instructions

  • Heat a large skillet over medium heat and add olive oil, broccoli and salt. Cook for a minute and then pour in water, cover and let steam until water has cooked off and broccoli is tender, about 7 minutes.
  • Make the teriyaki sauce while the broccoli is cooking. Add all sauce ingredients to a jar and mix until combined.
  • Add the chickpeas in with the broccoli and pour the sauce over. Cook until sauce has thickened, 5-7 minutes. Serve stir fry over rice and enjoy.

  • Category: Dinner, Vegan
  • Method: Stovetop
  • Cuisine: Asian

Keywords: Teriyaki Stir Fry

The post Teriyaki Stir Fry with Broccoli and Chickpeas appeared first on She Likes Food.

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