Chickpea and Avocado Salad

This is the no-cook lunch that holds the gluten-free pantry together: creamy avocado smashed lightly into chickpeas with lemon, cumin, and herbs. Eat it as a salad, scoop it with GF crackers, or pile it onto toast — it’s mayo-free and better for it.

Yield: Serves 4 · Time: 15 min

Ingredients

• 2 cans (15 oz) chickpeas, drained and rinsed
• 2 ripe avocados, cubed
• 1/4 red onion, minced
• 1 cup cherry tomatoes, quartered
• 1/4 cup cilantro or parsley, chopped
• 3 tbsp lemon juice
• 2 tbsp olive oil
• 1/2 tsp cumin
• Salt and pepper

Directions

1. Lightly smash a third of the chickpeas with a fork; leave the rest whole.
2. Fold in the avocado, onion, tomatoes, and herbs.
3. Dress with lemon, oil, cumin, salt, and pepper.
4. Serve immediately, or hold up to a day with the avocado added last-minute.

Pro tip: Smashing some of the chickpeas is what makes it scoopable instead of rolly.

Gluten-Free Notes

A quick label-reading reminder: scan ingredient lists for wheat, barley, rye, and malt, and look for a gluten-free claim on anything processed. When a label is unclear, the manufacturer’s website usually settles it.

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Browse more in Soups & Salads, or explore our gluten-free breakfast recipe database and hot cereal guide.