Sunday, 15 February 2015

Mashed avocado chickpea salad with feta and coriander

Slowly waking up from my state of hibernation. Spring is in the air, however faint. I can feel it in my bones, it's coming. I can even sense a change in my food preferences. I have been stuffing myself with warming food, like soups, warm root veg salads and stews, during winter. Even warm breakfasts like these pancakes or oatmeal to keep my body warm to the bones. I now feel I am craving more freshness in my meals. Last week I catered for the open day of my yoga studio and offered the visitors a lovely smoothie to taste. The tang and the cool of the frozen fruit was refreshing, it left the tastebuds yearning for more. And as spring is nearing, fresh produce will arrive soon, yay!

Is it a fruit, is it a vegetable? One of my all time favorites is the avocado and available almost year round. I really like the creamy richness it brings to any dish you us it in. But besides this it is one hell of a green health bomb as well. So don't let the high fat content scare you off. The fats of the avocado are the ones you should embrace in your diet.

They consist of three different types (phytosterols, polyhydroxylated fatty alcohols (PFA's) and oleic acid) which contribute to your health in different ways. The phytosterols and the PFA's have high anti-inflammatory benefits. The oleic acid helps the digestive tract to absorb fat-soluble nutrients (like some vitamins) and is beneficiary to the heart as it is similar to the fat composition of olives. (source:

So make them a regular on your plate. And while that can be easily done by subsituting it for butter when having a savoury sandwich. It tastes amazing with salmon, mackerel, chicken of turkey. Or if you want a vegetarian version it works well with spicy sweet potato wedges, spinach and cucumber in a wrap (this recipe will be online soon). The recipe for this salad is simple but so delish, you can't to from eating. And while rather quick to whip up, take the time take the skins the chickpeas for a much smoother salad. But if your in a hurry of course skip it.

Mashed avocado chickpea salad with feta and coriander (serves 4)

  • 2 ripe avocados
  • 100 g of cooked chickpeas (skinned)
  • 1 clove of caramelized garlic (optional)
  • zest and juice of halve a lime
  • 1/2 tsp of chili flakes
  • 1 tbsp good olive oil
  • 30 g crumbled feta (or to taste)
  • 1 heaped tbsp of coriander (chopped)
  • salt to taste

Skin the chickpeas. Clean the avocados and put on in a flat bowl together with the peas. Add the zest, lime juice, salt and garlic. Mash together until the desired consistency, I like mine still a bit chunky.
Spread the mash on to low dish and drizzle with the oil. Sprinkle the chili flakes, feta and coriander on top and serve. Very tasty on whole wheat bread of knackebrod.

And for a vegan version just leave out the feta. :)

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