Prime Time for Produce: Vegetarian Arugula Chickpea Power Salad Recipe

Photo by: Min Kwon ©2015, Television Food Network, G.P. All Rights Reserved

Min Kwon, 2015, Television Food Network, G.P. All Rights Reserved

It’s prime time for farmers markets, and the bounty of fresh produce means summer cooking is in full swing. Enjoying foods at their seasonal peak is not only delicious, but it’s more nutritious, affordable and better for the environment.

Summer meals should be simple, with minimal to no cooking, allowing the natural flavors of the produce to shine through. Give your oven a break in favor of no-fuss recipes like this power salad — 10 ingredients and 10 minutes are all you need. If you find yourself with extra time, you can prep all of the ingredients in advance.

The combination of fiber-packed, antioxidant-rich vegetables and fruit plus high-protein chickpeas and avocado makes this a well-balanced and satisfying salad. Remember to always include something with healthy fat, like avocado, when building a salad, as it will help you feel fuller and assist in the proper absorption of nutrients.

Photo by: Min Kwon ©2015, Television Food Network, G.P. All Rights Reserved

Min Kwon, 2015, Television Food Network, G.P. All Rights Reserved

Make a big batch of the chickpea and avocado mash and you’ll be set for more than just a salad. Feel free to spice up the mash with additional ingredients like mango, celery, cilantro or carrots, then enjoy it as a dip, sandwich filling or, in this case, a salad topper.

No matter how hectic it may get during this time of year, be sure to take the time to cool down and energize your body with a nourishing meal like this salad, and enjoy the simple pleasure of good food.

Photo by: Min Kwon ©2015, Television Food Network, G.P. All Rights Reserved

Min Kwon, 2015, Television Food Network, G.P. All Rights Reserved

Vegetarian Arugula Chickpea Power Salad

Prep: 10 min

Yield: 1 serving

For the chickpea and avocado mash:

One 15-ounce can of chickpeas or garbanzo beans, no salt added

1 large ripe avocado

1 tablespoon lemon juice (1 lemon)

1/4 cup diced red onion

Salt and pepper, to taste

For the salad:

1/2 cup chickpea and avocado mash

1 cup arugula

1/4 cup cooked quinoa

1/4 cup sliced cherry tomatoes

1/4 cup sliced cucumbers

1/4 cup sliced strawberries

1 tablespoon feta cheese

A drizzle of balsamic vinegar (optional)

For the chickpea and avocado mash: Rinse and drain the chickpeas. In a medium bowl, combine the chickpeas and avocado, then roughly mash with a fork or potato masher. Add lemon juice and red onion. Season with salt and pepper, to taste. Stir to combine thoroughly.

For the salad: Add all of the ingredients onto a plate. Enjoy!

Per serving: Calories 362; Fat 12 g (Saturated 2 g); Cholesterol 8 mg; Sodium 135 mg; Carbohydrate 51 g; Fiber 10 g; Sugars 5 g; Protein 13g

Related Links:

Min Kwon, MS, RD, is a registered dietitian who specializes in food sensitivities. She has a passion for translating the science of nutrition into real-life, applicable advice and tips. In her healthy food blog, The Adventures of MJ and Hungryman, she focuses on sharing simple yet healthy recipes made from wholesome, REAL foods.

Next Up

Recipes for In-Season Produce

Farmers' markets are starting to see more and more produce as the summer season takes off and the weather heats up.

Giada's Vegetarian Delight Recipes

Get Giada's easy and delicious vegetarian, Italian-inspired recipes.

Vegetarian Chef's Salad — Meatless Monday

Food Network Magazine's Vegetarian Chef's Salad is a satisfying main dish packed with hearty ingredients and bold flavors.

Spotlight Recipes: Tuna Time

Whether it's from the can or a fresh steak, tuna works for more than just the mayo-sodden salad. Try these healthy recipes.

35 Vegetarian-Friendly Holiday Recipes

Looking for tasty, vegetarian holiday recipes? From appetizers to mains to desserts, these 35 recipes will leave everyone (even meat lovers) begging for more.

Spotlight Recipes: 25 Vegetarian Favorites

Whether you're a committed vegetarian or vegan or just want to try something new, meatless meals provide great variety to your dinner table meal line-up -- They can be both delicious and healthy (foregoing meat isn't an excuse to eat cheese pizza every day!) We chose 25 tasty recipes covering all of the major food groups vegetarians should be eating (these are healthy picks for meat-eaters, too): fruits and veggies, whole grains, beans/legumes, nuts, and seeds.

Spotlight Recipes: Vegetarian Pasta Dishes

Good old pasta dishes can easily be turned into a vegetarian dish. Problem is, pile in tons of cheese and large portions of pasta and watch the calories and heart-clogging saturated fat go through the roof (yes, even vegetarian recipes can be unhealthy!). There are ways to lighten up your lasagna and macaroni and cheese but here are a variety of vegetarian pasta dishes that are delicious and figure-friendly.

8 Healthy Vegetarian Thanksgiving Recipes

Thanksgiving isn't all about the bird, make sure there are plenty of meatless options at your table for vegetarian guests.

Grapefruit-Arugula Salad — Meatless Monday

Learn how to improve your salad game with this fresh pick from Food Network Magazine.

Recipe Revamp: Make Any Recipe Vegan or Vegetarian

Here are five easy substitutions you can make to turn any recipe into a vegetarian or vegan one.

Related Pages