Smashed Chickpea & Avocado Salad
A creamy, fiber-rich salad combining smashed chickpeas and avocado for a satisfying bite. Hemp seeds add a massive boost of complete plant protein to keep your energy stable all afternoon.
Prep
10 min
Cook
0 min
Total
10 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl · Knife and cutting board
Time saver
Storage: If making ahead, leave the pit in the half of the avocado mixture you plan to store, squeeze extra lemon juice over the top, and press plastic wrap directly onto the surface to prevent browning.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Drain the chickpeas and rinse them thoroughly…
- 01
Drain the chickpeas and rinse them thoroughly…
Drain the chickpeas and rinse them thoroughly under cold water for at least 30 seconds. This step is crucial for washing away the starches that can cause digestive upset.
Tap card to mark done - 02
Transfer the rinsed chickpeas to a medium…
Transfer the rinsed chickpeas to a medium mixing bowl. Halve and pit the avocado, then scoop the flesh into the bowl.
Tap card to mark done - 03
Smash the chickpeas and avocado together until…
Using a fork or potato masher, smash the chickpeas and avocado together until mostly combined but still slightly chunky.
Look for: mostly combined but still slightly chunky
Tap card to mark done - 04
Finely chop the celery and red onion
Finely chop the celery and red onion. Add them to the bowl along with the hemp seeds.
Tap card to mark done - 05
Season the mixture with a generous pinch…
Season the mixture with a generous pinch of sea salt, black pepper, and fresh lemon juice or apple cider vinegar to brighten the flavors and aid digestion. Stir until everything is evenly coated.
Look for: everything is evenly coated
Tap card to mark done - 06
Divide the mixed greens between two bowls
Divide the mixed greens between two bowls. Drizzle lightly with olive oil and a pinch of salt, then top each bowl with half of the smashed chickpea mixture.
Ready when: everything is assembled and ready to enjoy
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