Category Archives: chickpea

Chickpea, Avocado, & Feta “Smash”


I felt like Maria von Trapp making this, because: Chickpeas? Avocados? Feta? These are a few of my favorite things…

Avocado is a great substitute for mayo – I’ve made some of my favorite chicken salads with avocados as a base – but mashed with chickpeas, combined with a little feta, lemon/lime juice, and cilantro, this was beyond delicious.  The citrus keeps the avocado from browning, so you can keep this for a full day in the fridge for a healthy snack, or a sandwich filler, or a scoop on top of some salad greens.  You get the picture. It’s healthy, it’s filling, and it’s ready in no more than ten minutes, tops.  Enjoy.

CHICKPEA, AVOCADO, & FETA “SMASH” (serves 2-3)  
– 1 can chickpeas, rinsed and drained (I use Eden Organic beans, because they’re fully organic, their cans are BPA-free, and they’re only slightly more expensive but significantly better for you than the alternatives) 

– 1 avocado, cut into chunks
– 1/2 lemon, juiced
– 1/2 lime, juiced
– Approx. 3 tbsp. crumbled feta
– smallish handful of cilantro, chopped (approx. 2 tbsps)
– kosher salt and freshly ground black pepper


1. Rinse the chickpeas well and drain them, then add to a mixing bowl.

2. Cut an avocado into chunks. The easiest way to do this is to cut an avocado in half, lengthwise:  

Then, carefully but firmly, thunk (that’s a made-up cooking term) the knife blade into the avocado pit, twist it a bit, and gently pull out the pit. 
those are some balancing skills, right there!




Then, in the avocado half itself, cut the avocado into a grid, run your knife around the perimeter of the avocado, and squeeze out the chunks into the bowl with the chickpeas:

2. Combine the chickpeas and the avocado, lemon/lime juice, and kosher salt & pepper, and smash it all together.  If you have a Potato Masher, this helps to get things started, but finishing smashing with a fork until you have the chickpea/avocado consistency that you want.  If you want more of a chunkier avocado texture, smash the chickpeas until they’re 75% to the texture you want, then add the avocado to finish. Say smash again.  Smash!!
pre-smash


smashed
3. Add cilantro to taste, then feta, then add salt/pepper/lemon juice or lime juice as needed.


Sandwich filler?  Salad topper? Solo?  Any way (or “S”) you serve it, it’s a winner.

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Tuna Chickpea Salad with Cucumber and Red Onion – No Mayo

Canned tuna can be so much more than something that’s mixed with mayo, onion, and celery, and served on a sandwich. Mayonnaise kind of skeeves me out, but I get that it’s unavoidable sometimes. This tuna salad, however, substitutes mayo with an olive oil-lemon vinaigrette, adds chickpeas, and some teeny tiny pieces of red onion and english cucumber. It’s fresh, light, and healthy – and actually keeps really well for up to 2 days – I think it’s a perfect lunch.

TUNA CHICKPEA SALAD WITH CUCUMBER AND RED ONION
– 2 cans tuna (a note about this – I know canned tuna can be loaded with mercury. If you can find it, Wild Planet has incredible canned, sushi-grade and wild-caught tuna)
– 1/2 english cucumber, diced into tiny pieces
– 1/4 red onion, diced into tiny pieces
– 1 can chickpeas, drained and rinsed
– handful of parsley, chopped
– Kosher Salt & Pepper to taste
For Dressing:
– Juice of 1/2 lemon
– 2 tbsp. EVOO
– Kosher salt (or Herbamare for a little extra boost of vegetables and minerals) and freshly ground black pepper to taste


1. In a medium size bowl, combine chickpeas, tuna, and parsley.

2. Finely chop the cucumber and red onion. The tiny size of these pieces really “makes” this salad – the overall taste is just different, somehow, from a salad that would have larger chunks of cucumber and red onion. 




Remove the middle “seeded” part of the cucumber (even though english cucumbers are seedless) to get a little more color from the dark green skin of the cucumber.

  

3. Add cucumber and red onion to chickpea/tuna/parsley mix.

4. Combine dressing ingredients, adjust seasonings to taste.

5. Pour dressing over tuna/chickpea/cucumber/red onion mixture. Stir well to combine. If tuna seems a little dry, add more olive oil and/or lemon juice to taste. Serve by itself or in a wrap with some lettuce.