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High Fiber Chickpea Avocado Salad

A vibrant, nutrient-dense chickpea avocado salad with marinated tofu and a zesty lemon-miso dressing. Naturally vegan and gluten-free, it's quick to assemble and packed with flavor and fiber.
Print Recipe
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings: 4
Calories: 450
Ingredients Equipment Method Notes

Ingredients
  

  • 1 teaspoon white miso paste
  • 2 tbsp extra virgin olive oil
  • 1 clove garlic, crushed or finely minced
  • 2 tbsp lemon juice juice of 1 lemon
  • 1 tbsp apple cider vinegar
  • 1 tbsp nutritional yeast
  • 1 tsp dry basil
  • 1/2 tsp dry oregano
  • 1/2 tsp salt or more to taste
  • 1 block (450g) extra firm or super firm tofu pressed and drained if extra firm
  • 1 15oz can chickpeas, rinsed and drained
  • 1 cup zucchini, quartered and diced
  • 1 cup cherry tomatoes, halved
  • 1/4 red onion, finely diced
  • 1/4 cup cilantro, minced
  • 1 avocado cubed
  • 2 tablespoons water for dressing

Equipment

  • Small jar or airtight container
  • Fork
  • Large mixing bowl

Method
 

Prepare the Miso Dressing
  1. In a small jar or airtight container, combine 2 tablespoons of water with the white miso paste. Whisk with a fork until smooth and no lumps remain.
  2. Add the extra virgin olive oil, crushed garlic, lemon juice, apple cider vinegar, nutritional yeast, dry basil, dry oregano, and salt. Seal the container and shake well to combine everything into a cohesive dressing.
Marinate the Tofu
  1. Cut your pressed extra-firm tofu into 1/2-inch cubes. Place the tofu cubes into the container with the prepared dressing. Seal and shake again to ensure the tofu is evenly coated.
  2. For the best flavor absorption, refrigerate the tofu to marinate for at least 1 hour, or even longer if time permits.
Assemble the Salad Base
  1. In a large mixing bowl, combine the rinsed and drained chickpeas, diced zucchini, halved cherry tomatoes, finely diced red onion, and minced cilantro. Add a small pinch of salt and toss gently to combine these fresh ingredients.
Final Toss & Serve
  1. Just before serving, add the cubed avocado and the marinated tofu (along with any remaining marinade from the container) to the large mixing bowl. Gently toss everything together until just combined. Be careful not to over-mix, especially once the avocado is added, to prevent it from becoming mushy.
  2. Taste and adjust seasoning with additional salt and pepper if needed. Serve immediately to enjoy the freshest flavors and textures.

Notes

Pressing tofu is crucial for a firm texture. For best flavor, marinate the tofu for at least an hour. Add avocado just before serving to prevent browning. Leftover salad components (without avocado) can be stored separately for 2-3 days.