Reviewed by Dietitian Karen Ansel, M.S., RDN
Credit: Photographer: Jake Sternquist. EatingWell Design.
Key Points
A dietitian says this 5-Ingredient Avocado & Chickpea Salad is her favorite anti-aging lunch.
It’s filled with inflammation-fighting fiber, plant protein, vitamins and antioxidants.
Plus, it’s quick, flexible and easy to customize using whatever is in your pantry.
Chronic, low-grade inflammation is linked to a long list of health conditions, like type 2 diabetes, cancer and cardiovascular disease, which can take a toll on your health and well-being as you age. So, as a dietitian and personal trainer, I’m always thinking about meals that help my clients (and me!) fight inflammation and support healthy aging.
However, my meal planning isn’t just about taming inflammation. As an active, middle-aged woman who loves to stay moving, I’m also on the lookout for meals that are quick and satisfying.
But even with nutrition at the top of my mind, I don’t always have the time (or the energy) to spend hours in the kitchen. That’s why this 5-Ingredient Avocado & Chickpea Salad has become one of my go-to lunches. It’s filled with anti-inflammatory ingredients that help keep me healthy and protect against age-related illness. And it comes together in just 20 minutes using simple ingredients I almost always have on hand. Plus, it’s flexible enough that if I’m missing an ingredient, I can easily swap in something else and still have a satisfying, nourishing meal.
Here’s why this quick salad has earned a regular spot in my lunch rotation—and why it might become a staple in yours, too.
Why I Love This Avocado & Chickpea SaladIt’s Great for Gut Health
I’ll admit that years of stress and a couple of pregnancies have taken a toll on my digestive system. Focusing on high-fiber foods doesn’t just keep me regular and my gut happy. Research shows that people who eat more fiber may have less inflammation. This salad is big on fiber from chickpeas and avocado, delivering 17 grams per serving. After you add this salad to your routine, your gut will thank you.
It Helps Keep My Brain Sharp
This dish also helps keep my brain on top of its game. One surprising reason is its fiber, which has been linked to better long-term cognitive health in people over 60. Experts believe that it works by enhancing communication between the gut and the brain. But it’s not just about fiber. The avocados in this salad have also been linked to better cognitive function, likely due to their cocktail of phytonutrients, healthy fats and fiber.
It Supports My Immune System
I like to think of every forkful of this salad as a tasty way to bolster my body’s defenses. As a mom of two kids in elementary school, I know firsthand how quickly germs can make their way into the house. Trouble is, as we get older, our immune systems tend to become weaker. This salad gives me a little extra support. It provides more than 25% of the Daily Value for vitamins C and E, two powerful antioxidants that keep my immune system strong. It’s also an excellent source of immune-supporting iron and zinc. Together, all of these nutrients help my body fend off foreign invaders and reduce inflammation, to keep my immune system running smoothly.
It Helps Keep My Heart Healthy
Lately, protein is all the rage and, where aging is concerned, it really does deserve extra attention. Getting adequate protein helps support lean muscle mass, making you stronger, which can seriously improve your quality of life as you age. Thanks to 14 grams of protein per serving, this salad provides more than a quarter of the DV in one sitting.
The beauty of this salad is not just about the amount of protein. It’s also about the type of protein, namely, heart-healthy plant protein from chickpeas. Because I have a family history of cardiovascular disease, I make it a priority to eat ½ cup of plant proteins, like beans and legumes, at least once a day. They’re filled with nutrients linked to better heart health, like cholesterol-lowering soluble fiber and potassium for healthy blood pressure. Research shows that eating roughly ¾ cup of legumes per day may reduce high blood pressure.
It’s Quick and Flexible
When I only have a few minutes to fuel up before racing out to pick up my kids, I want something that comes together fast. That means no cooking required. With this salad, all I have to do is pop open a can of chickpeas, rinse them under cool water and—ta-da! I’ve got a quick and easy source of protein that’s ready to go. Then all I have to do is quickly slice and dice a few veggies, whisk together a speedy vinaigrette and toss it all together in a bowl.
The other nice thing about this recipe is that it’s extremely versatile, so you can swap in whatever bean, lentil or legume you have on hand. No chickpeas? No problem! I’ve made this salad with edamame and kale before. Combined with the creamy avocado, it gave new meaning to the name “Green Goddess Salad.”
If you don’t have all the ingredients, think outside the box and use whatever kitchen staples you have on hand. Need more protein? Toss in some grilled chicken, cubed tofu or a can of tuna or salmon. Running low on fresh veggies? Swap in some jarred artichokes, olives or bell peppers, or canned beets. Just about any vegetable delivers inflammation-fighting nutrients, whether fresh, frozen, canned or jarred. Whatever works for you works for this salad.
The Bottom Line
I like to think of this anti-inflammatory 5-Ingredient Chickpea & Avocado Salad as an easy way to support healthier aging, one bite at a time. From fiber to plant protein to vitamins, minerals and antioxidants, it provides a wealth of nutrients that help keep my gut, brain, immune system and heart healthy.
Don’t let the quick prep time fool you. Once you try this salad, it’s going to become the MVP of your lunchtime rotation. And not just because it’s fast and tasty. It’s also surprisingly versatile, so you can customize it depending on the ingredients you have on hand. No last-minute grocery runs required. In just a matter of minutes, you’ll have a satisfying, nutrient-packed lunch that fits seamlessly into even the busiest of schedules.
Read the original article on EatingWell
