Quick Chickpea and Avocado Salad: A Budget-Friendly Power Bowl

Your wallet’s looking a bit thin, but your stomach’s demanding something fresh and filling?

I get it – that constant tug-of-war between eating well and spending smart.

This chickpea and avocado salad became my saving grace during those lean months when I first launched EatHealthier.co.uk. I’d make a massive batch every Sunday for under £10 and have protein-packed lunches sorted for days.

KEY INFO

Total Cost: £6-10 for 4 generous servings

Cost Breakdown Per Portion:

• Chickpeas: £0.60
• Avocado: £0.80
• Cucumber: £0.40
• Tomatoes: £0.60
• Red onion: £0.15
• Arugula: £0.60
• Feta (optional): £0.80
• Herbs & dressing: £0.50
• Total per portion: £3.50-4.00

Prep Time: 15 minutes

Cook Time: 0 minutes

Total Time: 15 minutes

Servings: 4

Difficulty: Beginner-friendly

Dietary Tags: Vegetarian, gluten-free, vegan (without feta)

Price Level: Very inexpensive

EQUIPMENT NEEDED

Essential:

• Large mixing bowl
• Sharp knife
• Cutting board
• Measuring cups

Cheaper Alternatives:

• Use any large bowl you have
• A small paring knife works if that’s all you’ve got
• Plate as cutting board in a pinch

INGREDIENTS

In order of use:

For the salad:

• 2 cans (400g each) chickpeas, drained and rinsed (or 320g cooked dried chickpeas)
• 1 English cucumber, diced (or 3 Persian cucumbers)
• 250g grape tomatoes, halved (or 2 medium regular tomatoes)
• ½ red onion, finely diced (or 3 spring onions)
• 150g arugula (or baby spinach/mixed greens)
• 2 ripe avocados, diced
• 150g feta cheese, crumbled (omit for vegan)
• 40g fresh parsley or cilantro, chopped (or 1 tbsp dried herbs)

For the dressing:

• 80ml extra virgin olive oil
• 2 tbsp fresh lemon juice (about 1 large lemon)
• 2 tbsp red wine vinegar
• 2 garlic cloves, minced
• ½ tsp salt
• ½ tsp black pepper
• ½ tsp dried oregano (optional)

METHOD

1. Drain and rinse your chickpeas in a colander until the water runs clear. Pat them dry with a clean tea towel.
2. Dice the cucumber, halve the tomatoes, and finely chop the red onion. Add these to your large mixing bowl along with the chickpeas and arugula.
3. Make the dressing: In a small bowl, whisk together olive oil, lemon juice, vinegar, minced garlic, salt, pepper, and oregano until well combined.
4. Pour the dressing over the vegetables and toss everything together until evenly coated.
5. Add the chopped herbs and feta cheese. Gently fold them in.
6. Add the avocado last – dice it and fold in very gently to prevent mashing.
7. Taste and adjust seasoning with more salt, pepper, or lemon juice as needed.
8. Serve immediately or chill for 10–15 minutes to let the flavors meld.

CRUCIAL TIPS

Money-Saving:

• Buy chickpeas in bulk and cook them yourself – saves about 60% versus canned
• Skip the avocado when it’s expensive and add extra cucumber for crunch
• Use whatever greens are on offer – this salad works with anything
• Buy herbs with roots still attached – they last twice as long in water

Success Tips:

• Add avocado just before serving to prevent browning and mushiness
• Don’t skip the acid (lemon juice) – it brightens everything up
• Rinse chickpeas thoroughly or your salad will taste tinny
• Salt the vegetables first, then add dressing – better flavor absorption

Storage:

• Keeps 2 days in the fridge without avocado
• Add fresh avocado to each serving if meal prepping
• Store dressing separately if making ahead

Scaling Up:

• Double or triple this recipe easily for meal prep
• One batch feeds me lunch for 3–4 days
• Cost per portion drops even more when you make larger quantities

Common Mistakes:

• Using overripe avocados (they’ll turn to mush)
• Adding avocado too early (hello, brown bits)
• Overdressing the salad (start with less, add more)

Variations:

• Protein boost: Add a tin of tuna or leftover roasted chicken
• Mediterranean: Swap feta for olives and add sun-dried tomatoes
• Spicy: Add chili flakes or diced jalapeños
• Winter version: Use kale instead of arugula and add pomegranate seeds
• Ultra-budget: Skip feta and avocado, double the chickpeas

This salad taught me that eating well on a budget isn’t about sacrifice – it’s about smart choices. Each bowl delivers 25% of your daily protein and 90% of your fiber needs for less than a meal deal sandwich.

The beauty lies in its flexibility. No feta? Fine. No avocado? Still delicious. Only have spinach instead of arugula? Perfect.

I’ve served this to friends who had no idea they were eating “budget food.” It’s fresh, filling, and sophisticated enough for dinner parties yet simple enough for Tuesday lunch.

Make it your own, make it often, and watch your grocery budget stretch further than you thought possible.