With school quickly coming to a close and summer rapidly coming around the corner, new seasonal flavors, like chickpeas, avocados, tomatoes, cucumbers, lime, and peppers, are also rushing in. This week I have decided to make a refreshing, summery, and healthy dish with all these flavors: quinoa, chickpea, and avocado salad.

Quinoa

Quinoa is one of the most protein-rich and fiber-heavy grains. This superfood of the century is full of iron and magnesium, both vital minerals needed for your body to function.  Quinoa also has high levels of riboflavin, which improves brain function.

Chickpeas

Also known as garbanzo beans, chickpeas are part of the legume family. You may not know what they are by their name, but have you ever heard of hummus? Chickpeas are the main and sometimes only ingredient in that Middle Eastern dip. Chickpeas have very similar health benefits to quinoa, being high in protein, iron, and fiber. However, chickpeas have their own nutritional benefits, such as keeping your heart healthy, stabilizing your blood sugar, and helping with weight loss.

Avocados

Avocados are filled with omega-3 fatty acids, proteins, and antioxidants. When eaten, they help to keep your heart and eyes healthy, maintain a stable blood pressure, and lower your cholesterol.  Avocados can also provide many health benefits without being consumed; they contain many essential oils that clear your skin and provide nourishment for your hair.

Notes and Tips

The recipe does not say how to cook the quinoa, but I can help with that. It calls for one cup of cooked quinoa, so you have to put 1/3 cup of quinoa in the pot, since the quinoa puffs up when cooked to equal one cup. Place the quinoa in a pot with about a half cup of water and cover the pot, cooking for about 20 minutes, or until the water has almost entirely evaporated from the pot.

I added about two teaspoons of lime zest as well as lime juice to add extra bang and flavor to the dish. I used a little bit more of each ingredient (tomatoes, cucumbers, onion, avocado) than required because the summer taste and increased amount of produce just means more health benefits!

Quinoa, Chickpea, and Avocado Salad

Ingredients

• 1 cup of cooked quinoa
• 1 cup of quartered grape tomatoes
• 1 15-ounce can of garbanzo beans, rinsed and drained
• 2 tablespoons of red onion, minced
• 2 tablespoons of cilantro, minced
• 1½ limes, juiced (I used the zest from those limes as well.)
• 1 cup of diced cucumber
• 1 medium avocado
• Salt and pepper to taste

Directions

Combine all ingredients except for the avocado and cucumber, and season with salt and pepper to taste. Keep the salad refrigerated until you are ready to serve. Before serving, add the cucumber and avocado.

Yield: 5 cups of salad