Chickpea, Avocado and Arugula Salad
A quick, fiber-rich lunch to nourish your gut microbiome without sacrificing taste. Ready in 10 minutes.
Longevity Benefits
Gut Health
The fiber from chickpeas and avocado acts as prebiotics, feeding the good bacteria in your gut.
Energy & Vitality
The combination of plant protein, fiber and healthy fats keeps energy levels stable throughout the afternoon.
Immune System
The zinc in pumpkin seeds and vitamin C from lemon and tomatoes strengthen your natural defenses.
Anti-Inflammatory
The monounsaturated fats in avocado help reduce systemic inflammation.
Instructions
Rinse the chickpeas thoroughly under running water to remove excess sodium and phytates.
In a large bowl, combine the arugula, chickpeas, cherry tomatoes and diced avocado.
Make the dressing by emulsifying oil, lemon juice, salt, pepper and chili.
Pour the dressing over the salad and toss gently.
Sprinkle with pumpkin seeds for crunch and zinc.
This salad is the definition of healthy "fast food." Perfect for anyone short on time who wants to take care of their microbiome.
Chickpeas are an excellent source of plant protein and resistant fiber, which reach the colon intact where they are fermented by beneficial bacteria, producing short-chain fatty acids (SCFAs) essential for gut barrier health.
Avocado doesn't just add creaminess—it also facilitates the absorption of fat-soluble nutrients (such as lycopene from tomatoes and vitamin K from arugula).
Preparation tips:
- Use organic jarred chickpeas to avoid BPA.
- If you have 5 extra minutes, lightly toast the pumpkin seeds in a pan to enhance their flavor.
Ingredients
- 200g precooked chickpeas (well rinsed)
- 1/2 ripe avocado, diced
- 2 generous handfuls of fresh arugula
- 10 cherry tomatoes, halved
- 1 tablespoon pumpkin seeds
- 1 tablespoon extra virgin olive oil
- Juice of 1/2 lemon
- Salt and pepper to taste
- A pinch of chili flakes (optional)