I used to be the queen of the 3:00 PM energy crash. I’d pat myself on the back for eating a “good” light salad for lunch, only to find myself rummaging through the pantry for sugary snacks just a few hours later.
My food tracking data was clear: those light lunches weren’t cutting it. I needed something with staying power—real, satisfying ingredients that would carry me through the workday without feeling weighed down.
This Mediterranean chickpea and farro salad is my answer. It’s a total powerhouse of a meal, loaded with texture and flavor, and it’s become my absolute go-to for a lunch that works.
A Salad That Eats Like a Meal
Let’s be honest: “healthy chickpea salad” doesn’t always scream “satisfying.” This one is different. The magic is in the combination of hearty, chewy farro and high-protein chickpeas. It’s a base that provides genuine, lasting energy.
But the real game-changer? The dressing.
We skip the dairy and instead mash a ripe avocado right into the vinaigrette with lemon, dill, and garlic. It creates this incredibly luxurious, creamy coating that clings to every single ingredient. It’s a fantastic source of healthy fats and makes the whole bowl feel decadent.
How to Build Your Perfect Bowl
This recipe is more about assembly than complicated cooking, which is a huge win for a busy week.
- Cook the Base: First, you’ll get the pearled farro simmering. While it’s cooking, I like to spread it on a baking sheet to cool down quickly so it doesn’t get gummy.
- Make the Magic Dressing: This is the fun part. In your big serving bowl, you’ll mash half an avocado into a paste with the lemon juice, garlic, and spices. Then, just whisk in the olive oil until it’s smooth and creamy.
- Assemble and Fold: Add the cooled farro, rinsed chickpeas, cucumbers, tomatoes, and those delicious roasted red peppers right into the dressing. Fold it all together gently.
- Add the Finishers: Right before serving, fold in the fresh herbs (parsley and dill are non-negotiable for me!), the toasted walnuts, and the rest of the diced avocado.
Ailene’s Tips for a Flawless Salad
After making this dozens of times, I’ve learned a few things. Here are my top tips for success:
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- Toast Those Nuts: Don’t skip toasting the walnuts! It only takes 3-5 minutes in a dry pan, but it completely changes their flavor and texture. It’s a small step with a huge payoff.
- Rinse and Drain (Really!): Make sure your chickpeas are rinsed and very well-drained. Any extra water will thin out that beautiful creamy dressing.
Quick-Roast a Pepper: If you don’t have jarred roasted peppers, it’s easy to make your own. I just put one right on my gas burner (or under the broiler) until it’s blackened, let it steam in a covered bowl, and the skin peels right off.
Make-Ahead Smart: You can cook the farro 2-3 days ahead. However, I strongly recommend assembling the salad right before you eat it. The avocado and herbs are best when they’re fresh.
Aegean Sun Chickpea & Farro Salad
Ingredients
For the Creamy Lemon-Dill Vinaigrette:
- 1 large ripe avocado halved and pitted
- 1/3 cup 80 ml extra virgin olive oil
- 1 large lemon zested and juiced (about 3 tbsp juice)
- 1 clove garlic finely grated or minced
- 1 tsp Dijon mustard
- 1/2 tsp dried oregano
- 1/4 tsp smoked paprika
- 1/4 tsp fine sea salt
- 1/8 tsp black pepper
For the Salad Assembly:
- 1/2 cup 95 g dry pearled farro
- 2 15-ounce / 425 g cans no-salt-added chickpeas, rinsed and drained well
- 2 Persian cucumbers chopped (about 1.5 cups)
- 2 cups cherry tomatoes halved
- 1 large red bell pepper roasted, peeled, and chopped
- 1/2 small red onion very thinly sliced
- 1 cup fresh parsley chopped
- 1/4 cup fresh dill chopped
- 1/3 cup 40 g raw walnut halves
Instructions
- Cook the Farro: Bring a medium pot of salted water to a boil. Add pearled farro and simmer 15–25 minutes (per package) until tender with a pleasant chew. Drain well and spread on a baking sheet to cool to room temperature.
- Toast the Walnuts: Meanwhile, toast walnut halves in a dry skillet over medium heat, stirring, 3–5 minutes until fragrant and lightly browned. Transfer to a plate to cool, then roughly chop.
- Make the Vinaigrette: In a large serving bowl, mash half the avocado until mostly smooth. Add lemon zest and juice (about 3 Tbsp), garlic, Dijon, oregano, smoked paprika, salt, and pepper; whisk to form a thick paste.
- Emulsify: While whisking constantly, slowly drizzle in the olive oil until smooth and creamy.
- Assemble: Add cooled farro, well-drained chickpeas, cucumbers, tomatoes, roasted red pepper, and red onion; gently fold to coat evenly.
- Finish: Dice the remaining avocado half. Add with parsley, dill, and toasted walnuts; fold gently once or twice. Taste and adjust salt, pepper, or lemon.
- Serve: Divide among 4 bowls and serve immediately for best color and texture.
Notes
Nutrition Information
Per serving: 1/4 of the total recipe- Calories: 594 kcal
- Fat: 32.8 g
- Saturated Fat: 4.3 g
- Carbohydrates: 55.7 g
- Dietary Fiber: 17.3 g
- Protein: 13.8 g
- Sodium: 172 mg
- Added Sugar: 0 g
Your Questions, Answered
Can I use a different grain instead of farro?
Absolutely. This is very flexible. Quinoa would be a great high-protein, gluten-free option. Orzo or even a hearty couscous would also work well.
How long does this healthy chickpea salad last?
Because of the fresh avocado in the dressing and as a mix-in, this salad is really best served the day it’s made. The avocado will start to brown. If you have leftovers, they’ll still taste good on day 2, but the color won’t be as vibrant. Store it in an airtight container in the fridge.
What can I use instead of walnuts?
Any toasted nut or seed works! Toasted sunflower seeds or pepitas (pumpkin seeds) are a fantastic nut-free alternative that still gives you that essential crunch.
This is the kind of recipe that proves you don’t have to choose between a meal that’s nourishing and one that’s genuinely delicious and satisfying. It’s a mainstay in my rotation, and I hope you love it as much as I do.
