Folate-Rich Avocado & Chickpea Salad for Pregnancy
Creamy mashed avocado meets chickpeas, spinach, and cherry tomatoes in a quick lemon-dressed salad you can toss together in minutes.
When cooking feels like too much but you still want something real to eat, this is the salad to reach for — no stove, no timer, just five minutes with a mixing bowl.
Mashed avocado gives the whole thing a creamy, almost dressing-like texture, while a can of chickpeas adds staying-power protein and fiber. Baby spinach folded through contributes folate, a nutrient that comes up often in pregnancy nutrition conversations, and the cherry tomatoes and lemon juice keep everything tasting bright rather than heavy.
Eat it straight from the bowl, spoon it over toast, or tuck it into a wrap — it holds up well and travels easily for a packed lunch. A pinch of chili flakes or a dash of hot sauce is a nice way to vary the flavor if you find yourself making this one often.
Ingredients
- 1 ripe avocado — mashed slightly for creaminess
- 1 can (15 oz) chickpeas — rinsed and drained
- 1 cup baby spinach — chopped, folate-rich
- 1/2 cup cherry tomatoes — halved
- 1/4 cup red onion — finely diced
- 2 tablespoons olive oil — healthy fats
- 1 tablespoon lemon juice — freshly squeezed
- 1 tablespoon fresh parsley — chopped
- to taste salt and pepper
Instructions
- 1In a mixing bowl, lightly mash the avocado with a fork, leaving some chunks.
- 2Add chickpeas, spinach, cherry tomatoes, red onion, and parsley.
- 3Drizzle with olive oil and lemon juice. Season with salt and pepper.
- 4Toss gently to combine and serve immediately.