Quick Healthy Avocado Salad with Crisp Vegetables and Yogurt Dressing

This vibrant salad brings together silky avocado, crisp vegetables, and a cool yogurt dressing in just 10 minutes. It is satisfying without feeling heavy, making it a smart choice for a quick lunch or a wholesome snack. Serve it year-round, swapping in whatever seasonal vegetables and herbs are at their best.

Ingredients

• Mixed salad greens — 120g (4 1/4 oz)
• Avocado — 1
• Cucumber — 1
• Cherry tomatoes — 150g (5 1/2 oz)
• Sweet bell pepper — 1/2
• Red onion — 1/4
• Canned chickpeas, rinsed and drained — 150g (5 1/2 oz)
• Fresh herbs (dill or parsley) — 10g (about 1/4 cup)
• Plain unsweetened yogurt — 100g (1/2 cup)
• Olive oil — 1 tbsp
• Lemon juice — 1 tbsp
• Dijon mustard — 1 tsp
• Honey — 1 tsp
• Garlic — 1 clove
• Salt and black pepper — to taste

Step-by-Step Instructions

1. Prep the ingredients: rinse and dry the vegetables and herbs, then rinse and drain the chickpeas well.
2. Slice the cucumber into half-moons, halve the cherry tomatoes, cut the bell pepper into thin strips, shave the red onion into fine slivers, dice the avocado, and finely chop the herbs.
3. Make the dressing: whisk together the yogurt, olive oil, lemon juice, mustard, and honey. Add the grated garlic, season with salt and pepper, and stir until smooth.
4. In a large bowl, combine the salad greens, vegetables, and chickpeas. Drizzle with the dressing and toss gently so the avocado stays intact.
5. Serve immediately, finishing with toasted seeds or pine nuts if you want an extra layer of crunch.

Nutritional Value per Serving

Calories	330 kcal
Protein	12 g
Fat	20 g
Carbohydrates	28 g
Fiber	9 g
Sugars	8 g
Sodium	480 mg

Tips and Variations

• Greens and leaves: swap the mixed greens for spinach, arugula, or iceberg lettuce — the salad will still feel balanced in both flavor and texture.
• Without onion: if you prefer less bite, soak the onion in lemon juice for 5 minutes to soften its sharpness and bring out a brighter aroma.
• Choose your protein: white beans, a hard-boiled egg, or roasted chicken breast all work well in place of the chickpeas.
• Dairy-free: replace the yogurt with thick coconut yogurt, or use a dressing made with olive oil and balsamic vinegar.
• Make ahead: prep the vegetables and dressing separately, then combine and dress just before serving to keep everything crisp.

FAQ

Can I slice the avocado in advance so the salad does not brown?

Yes, if you toss the avocado pieces with a little lemon juice and store them in an airtight container for up to 4–6 hours. It is still best to add the avocado at the last minute.

What can I use instead of Dijon mustard in the dressing?

Regular yellow mustard works in a smaller amount, or you can use a pinch of dry mustard. The flavor will be a little sharper, so add a touch more honey to balance it.

How can I make the salad more filling without adding too many calories?

Increase the amount of low-fat yogurt in the dressing, add more herbs and fresh vegetables, and include another 50–80g (1 3/4–2 3/4 oz) of chickpeas to boost volume and protein.