Apr 28, 2014

Quinoa Chickpea and Avocado Salad


This quick and easy salad is loaded with protein, fiber and healthy fats! #vegan #dairyfree #glutenfree #vegetarian

Garbanzos, avocado, quinoa, cucumbers, tomatoes, red onion, lime juice and cilantro – this flavorful vegetarian salad is loaded with protein, fiber and healthy fats. Chickpeas (garbanzo beans) are my new favorite legume. I only recently started liking them in my salads, but now I can't get enough. Using dried garbanzos taste better than canned, but for speed and convenience, canned is perfectly fine here. This is also vegan, gluten-free and dairy-free and under 250 calories.

I don't know about you, but I'm counting the days until summer (54 days to go!!) Living near the ocean, nothing makes me happier than having my feet in the sand with a good book or magazine. But that also means bathing suit shopping (ugh!) and exposing a lot more skin than I did all winter. My solution – eat more salads (and of course exercise)!


This salad is perfect for lunch, you can make it ahead, leaving the cucumbers and avocado out, and add the just before your ready to serve.



Quinoa Chickpea and Avocado Salad
Skinnytaste.com
Servings: 4 • Size: 1 1/4 cups  • Old Points: 5 pts • Points+: 6 pts
Calories: 248 • Fat: 7 g • Carb: 41 g • Fiber: 8 g • Protein: 9 g • Sugar: 1 g
Sodium: 403 mg (without salt)

Ingredients:

  • 1 cup quartered grape tomatoes
  • 15 oz can garbanzo beans, rinsed and drained
  • 1 cup cooked quinoa
  • 2 tbsp red onion, minced
  • 2 tbsp cilantro, minced
  • 1 1/2 limes, juice of
  • kosher salt and fresh pepper, to taste
  • 1 cup diced cucumber
  • 4 oz diced avocado (1 medium hass)

Directions:

Combine all the ingredients except for avocado and cucumber, season with salt and pepper to taste. Keep refrigerated until ready to serve. Just before serving, add cucumber and avocado.

Makes 5 cups.

82 comments :

  1. This recipe sounds perfect for summer and just invites the addition of additional veggies and even fruits; i.e. diced zucchini and maybe strawberries ... can't wait.
    Peg - WW 100#+

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    1. Peg does your WW 100#+ mean you have lost 100 pounds, if so
      CONGRATS to you, that is awesome! Keep up the great job your doing.

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    2. Yes Peg, add whatever! And congrats on your weight loss, awesome!!

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  2. This salad looks delicious, Gina. I make a similar version without chickpeas that Isaac and I love.

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    2. Since I don't like chick peas, would it taste good without them or replacing with black beans maybe? Making now.just started liking avacodos too, so lots of new things I'm trying today :)
      Tnx

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  3. Not a fan of garbanzo beans, but love the idea of another legume...maybe a kidney bean. printing now, to add to my shopping list ;)

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  4. Looks amazing. I'm definitely going to be making this soon!

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  5. what can be used in the place of lime or lemon as a dressing?



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    1. Maybe apple cider vinegar? You could mix with a little mustard and honey to make a dressing, that would be good too if you don't like the citrus!

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    2. Yes, even red wine vinegar would work!

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    3. make a cilantro viniagrette, even parts of oil ( avocado oil if you have) apple cider vinegar, garlic clove, cilantro, S/P to taste you can even add some organic honey

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    4. try adding champagne vinegar its lite yet refreshing

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  6. Any suggestions for a substitute instead of cilantro?

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    Replies
    1. Try fresh mint

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    2. fresh parsley either flat leaf or the curley. just a suggestion

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  7. I can understand leaving the avocado out, but why the cukes? Just curious.

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    1. Cucumbers are really watery, and they tend to leak moisture after they're cut, so my assumption is that they would mush out the salad if they were left in there for more than a day. :)

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    2. Thanks for answering, yes it will get mushy and watery. They should be crisp, so add them last. You can cut them and keep the in a baggie if packing for lunch, then add before serving.

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  8. This looks amazing! I love all the ingredients in your recipe! I am as well counting down the days till summer Pinned!

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  9. Looks like I have a couple items to add to my shopping list! It is 90 degrees here in central Florida, so I am not waiting for summer to make this! I already love all the ingredients, and together this is a clear winner! Thanks from a new subscriber (by way of a Facebook recommendation).

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  10. Simple and delicious - thank you for the inspiration.

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  11. Looks very inviting and best of all is figure friendly and delicious! Blessings dear. Catherine xo

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  12. Looks very refreshing. I personally wouldn't add cucumbers, I bet they balance the garbanzos well.

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  13. Hi Gina! This recipe sounds amazing, and so healthy! One problem though...I hate cucumbers! Do you have any suggestions for what I could substitute?

    Thanks for all the delicious recipes, by the way...your Fiesta Bean Salad and Creamy Asparagus Soup recipes are my family's favorites! :)

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    Replies
    1. Use whatever veggies you like, or just leave them out.

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  14. I just recently discovered the deliciousness of combining quinoa and chickpeas into salad form. I cannot wait to try this!

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  15. I think this would go really wel with some salsa. Definitely gonna try it this week :)
    Thanks for sharing!

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  16. I see that it has 403mg of sodium even without the salt added. What makes it so high? It looks delicious, but I have kidney issues and can't have that much sodium. :(

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    1. That would be due to the canned garbanzo beans (rinsing canned beans well can get rid of a lot of the sodium, but a fair amount will still remain). If you cook up some dried beans yourself, you will eliminate much of that sodium :)

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    2. yes, making them yourself unless you can find a low sodium canned chickpea.

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  17. I am so excited about this recipe! Thank you. Here is my favorite Chicken, quinoa, brussels sprouts, apple, and raisin salad recipe
    http://www.inallofhersplendor.com/2014/03/20/the-goddess-quinoa-salad-recipe/

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  18. Gina, the book is beautiful! I just pre-ordered on Amazon. Thanks for the review of the cover pic choices. I couldn't remember them, but this was a fabulous cover choice. Can't wait to get it in my hands!! Best of luck to you on sales.

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  19. I love Garbanzo beans. We have been roasting them in the over till crunchy with olive oil and a tiny bit of salt and other seasonings and then eating them as snacks and salad toppings etc. I LOVE THEM! Especially crunchy like a healthy alternative to croutons...

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    1. That sounds delicious! How long do you roast and at what temp? Thanks!

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    2. I have an old recipe on my site for roasted chickpeas, love them too!

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  20. I love garbanzos, avocado and quinoa. I'm definitely going to try this!

    http://memoriesofthepacific.blogspot.com.es/

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  21. I'm not sure what dried garbanzos are? Can you buy them that way? I have a hard time with the texture of garbanzos, maybe dried would be lots better?

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  22. Made this recipe last night and it was wonderful! I added a little more lime, red onion, and cilantro (just because I like that taste). YUMMY!

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  23. Hi Gina, do you ever have problems with bits of rocks/sand in your quinoa? No matter how much I rinse and rinse and rinse I always seem to end up with hard grit in my quinoa! I'm considering just not buying it anymore. Does anyone have any tips or tricks for this? I'm afraid I'm going to break a tooth!

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    Replies
    1. No I never had that issue, maybe a different brand?

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  24. Dear Gina, Congratulations on the new cookbook. I can't wait to get it! Good luck with sales.

    Pat

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  26. Yum!! I made this and it was delicious...;-)

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  27. I was curious about the sodium content.. you said 403 mg without salt, it didn't appear salty to taste. I thought the sodium content would be much lower. I didn't add any to the recipe though.

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    1. It's from the garbanzo beans, it has sodium, although brands will vary.

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  28. I'm wondering about the high sodium content as well. Would it help to rinse the beans?

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    1. yes, but I am not sure how much that lowers the sodium, I would be guessing.

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  29. I'm guessing the canned garbanzos are what adds the sodium. A quick look on line shows a 16 oz can of garbanzo beans, drained, provides 704mg of sodium. Better to use dried, if you have the time.

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    1. Should have added: Using dry, reconstituted garbanzos brings the sodium from that ingredient down to zero. You can soak overnight if you know you'll be using them next day (generally you need to soak them for about 8 hours), or put them in a pot with some water, bring to a boil, turn off flame & let them sit for 1.5 hours. Always better to avoid canned when you can.

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    2. Look for no salt added beans. They are readily available in most stores. I always look for that when buying canned veges of any type.

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    3. Even with no salt added, you've got to deal with whatever chemicals they use to seal the inside of the can. Of course, if you don't have the time, canned is okay, but if you are going to be eating a lot of these guys, I'd figure out a way to use the dried beans. Once you reconstitute them and cook them, you can freeze them and they'll be ready to use any time you need them. Once they're cooked, spread them out on a plate or a baking dish to dry out a bit (so they don't all freeze into a giant bean-lump) and put them into freezer bags. For me, it's worth it to avoid all the unnecessary chemicals and preservatives.

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  30. Another great one. Lunch today for me and my husband. Added some spring mix bc I had half a bag left, but didn't need it. Super good.

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  31. Just seed the cucumbers to avoid the moisture problem.

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  32. SOOO good! Thank you once again!!!

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  33. Just made this tonight to have for Meatless Mondays tomorrow and it's so delicious! I thought that as is the flavor wouldn't be there and made your Zesty Avocado Cilantro Buttermilk Dressing to add to it, but I don't need it! Thanks again for another great recipe!

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  34. This is amazing! I just made it, it was super easy and so good!

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  35. Had this for dinner tonight, it was a bit hit. Delish!

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  36. Made this and your Southwestern Black Bean, Quinoa & Mango Medley yesterday for my lunches for the week!! Both are fabulous!!! Thank you!!!!

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  37. I made this last week and can't stop thinking about it! I mixed a pouch of ranch-flavored tuna into the leftovers the next day for lunch, and it was delicious and filling :D

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  38. Not a fan of cilantro, so I switched it out for mint - yum! This one's going to be a regular all summer long. Thanks, G!

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  39. This was awesome! Everyone at work was jealous of my lunch :-)

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  40. This is so tasty! Thanks for such a great healthy recipe!

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  41. I made this today and it is delicious! It is perfectly light for summer! Thank you!

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  42. Do you think it will be good with chicken also?

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  43. What could I use in place of the quinoa? My boys do not like quinoa (texture thing I think).

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    1. I bet you could do cous cous or wheat berries

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    2. I was thinking of trying this with barley instead of quinoa. Has anyone else tried that, or have any thoughts on it?

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  44. This was the easiest, most delicious dish! I paired it with barbecue chicken and a glass of Pinot Grigio! Next time, I might add feta crumbles! Thanks for such a wonderful summer side dish. My whole family loved it! I posted a pic with your tag on my Instagram so others in my circles might try it. (@ALLUREDECOR)

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  45. I have made this 4 times in 2 weeks…my family loves it! simple, healthy and delicious. I follow the recipe exactly; it doesn't need anything added. (although I don't always add the avocado as I don't always have one on hand…still delish) Today I put some on a 60 cal, 9 grain wrap with some hummus and a little feta and it was delicious…my new favorite lunch. My son asked me to make it for him to take to a brunch today!

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  46. \f0\fs26 \cf2 \cb3 \expnd0\expndtw0\kerning0
    \outl0\strokewidth0 \strokec2 Easy and delicious recipe!! Thanks for sharing. I made the salad today and had to restrain myself from eating all of it. Lol! I blogged about your salad, shared my pics, and include links to skinnytaste.com. Glad I found you. :)}

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  47. how the heck does this have so much salt content? That's enough for a freaking heart attack!

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  48. This was easy to make and so delicious! Thank you!!!

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  49. Just made this for lunch. I like it! Simple, light, good combo of ingredients. Will make it again. Thanks!

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  50. I have substitute purslane and celery leaves for cilantro as those were available at the time in my fridge ,and i've added a bit of fennel and a touch of Tabasco as my family have a spicy-tooth.It was delicious,i have saved the recipe to try it soon again.Thanks for this vegan recipe!...

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  51. SO TASTY!! I put a half portion on some mixed greens and added 1/4 cup of 90/10 taco meat. Didn't miss those tortillas for tacos one bit! Thanks!

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