Most types of fruit are consumed mainly for their high vitamin content, but avocados are unique. Avocados are not only rich in Vitamin K – which can increase bone density and reduce the risk of cancer – and Vitamin A – which is great for your eyes, skin, and your immune system – but they are also a great source for monounsaturated fats, a.k.a, the “good fats”. Monounsaturated fats lower your cholesterol, therefore lowering your risk of heart disease, among many other benefits.
The following salad pairs avocados with chickpeas and hearts of palm. Hearts of palm, originating most commonly from South America, are a great source of Vitamin C, Iron, and Calcium. They have a distinct texture and flavour that make this salad unique. Chickpeas, also known as Garbanzo beans, are high in protein and are also an excellent source of Iron and Calcium, making this summer salad not only delicious, but also very nutritious!
Vegan Chickpea Avocado Salad
Ingredients:
- 2 Avocados
- 1 Can (540mL) Chickpeas
- 1 Can Hearts of Palm
- ½ Yellow Bell Pepper
- 3-4 Green Onions
- 1 Lemon
- Olive Oil
- Salt and Pepper
Method:
- Slice avocados into small cubes.
- Slice hearts of palm both lengthwise and crosswise for small pieces.
- Chop bell pepper and green onions.
- Drain and rinse chickpeas.
- Toss all ingredients in a bowl. Drizzle with olive oil and lemon juice, and use salt and pepper to taste. Enjoy!
Tips and Tricks:
- To choose a good avocado, make sure that it is slightly firm but feels soft when you apply a bit of pressure. You never want to buy an avocado that feels mushy to the touch. The peel should be a very dark green and the avocado should smell rich and fresh, even through the peel.
- To get the pit out of an avocado, wedge your cutting knife a small ways into the pit and then twist – the pit should come clean out of the fruit, still attached to your knife. If this does not work, you can use a spoon to remove the pit.
- To get the most out of your lemon, roll it along your counter, applying a slight amount of pressure with your hand, before you cut it open. This will release more juice and make the lemon easier to squeeze.
- To keep your vegetables crisp, always rinse them in cold water.
Serving Suggestions:
Try this salad spooned over a serving of freshly cooked brown rice for a full and hearty meal. Conversely, you can serve it over a bed of leafy lettuce and greens as the starter to your meal.
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