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Chickpea Hummus Salad Bowl with Avocado, Crisp Vegetables, and Seeds

Chickpea Hummus Salad Bowl with Avocado, Crisp Vegetables, and Seeds
Logged by @hoki

Nutrition Facts

Per 430g serving

% Daily Value based on a 2000 kcal diet

Calories 635 kcal
32% DV
Total Fat 43.2g
66% DV
Monounsaturated Fat25.9g
Polyunsaturated Fat8.7g
Saturated Fat6.3g
Total Carbohydrate 46.8g
16% DV
Fiber17.6g
Starch20.8g
Sugars8.4g
Protein 18.9g
38% DV
Plant Protein18.9g

About

A plant-based salad bowl centered on chickpea and hummus with avocado and mixed raw vegetables. It is relatively high in healthy fats and fiber, with moderate plant protein and carbohydrates.

Ingredients

Vitamins & Minerals

Vitamins

NutrientAmountDV%Half-life
Biotin (B7)11.2mcg37%
Choline63.4mg12%
Folate (B9)248.0mcg62%
Niacin (B3)2.6mg16%
Pantothenic Acid (B5)1.7mg34%
Riboflavin (B2)0.2mg17%
Thiamin (B1)0.3mg28%
Vitamin A582.0mcg65%
Vitamin B60.7mg40%
Vitamin C24.1mg27%
Vitamin E5.4mg36%
Vitamin K54.8mcg46%

Minerals

NutrientAmountDV%Half-life
Calcium146.0mg15%
Copper842.0mcg94%
Iron5.7mg32%
Magnesium133.0mg32%
Phosphorus322.0mg46%
Potassium1128.0mg24%
Selenium9.8mcg18%
Sodium402.0mg17%
Zinc3.1mg28%

Chickpea Hummus Salad Bowl with Avocado, Crisp Vegetables, and Seeds

Headnote


This bowl is built on contrast: creamy hummus, ripe avocado, and tender chickpeas against the clean snap of fresh vegetables and the quiet crunch of seeds. It is a composed salad, not a mixture, with each element retaining its own character. The result should feel generous, balanced, and precise.

Recipe essentials


  • Dish category: Salad bowl

  • Cuisine or origin: Contemporary Mediterranean-inspired

  • Course type: Main course

  • Yield: 1 bowl

  • Serving size: 430 g

  • Prep time: 15 minutes

  • Cook time: 0 minutes

  • Total time: 15 minutes

  • Difficulty: Easy


    • Equipment


  • 1 mixing bowl

  • 1 chef’s knife

  • 1 cutting board

  • 1 serving bowl


    • Ingredients


  • Chickpeas, cooked and drained: 120 g

  • Hummus: 90 g

  • Avocado, peeled and sliced: 70 g

  • Carrot, peeled into ribbons: 35 g

  • Tomato, diced: 35 g

  • Cucumber, diced: 35 g

  • Red onion, very thinly sliced: 10 g

  • Leafy greens: 25 g

  • Pumpkin seeds: 5 g

  • Sesame seeds: 5 g


    • Method


  • 1. Place the leafy greens in the serving bowl and form a loose base. The leaves should remain light and uncompressed.

  • 2. Spoon the hummus into the center of the bowl and spread it slightly with the back of the spoon, leaving a defined pool rather than covering the base.

  • 3. Arrange the chickpeas around the hummus in a clean arc. They should sit distinct and glossy, not mashed or crowded.

  • 4. Place the avocado slices beside the chickpeas, then add the carrot ribbons, tomato, cucumber, and red onion in separate, visible sections. Keep the cut surfaces neat and the arrangement balanced.

  • 5. Scatter the pumpkin seeds and sesame seeds evenly over the top. The finish should add fine texture without obscuring the vegetables.

  • 6. Serve immediately. The bowl should present as fresh, structured, and creamy, with crisp edges and no excess moisture pooling at the base.


    • Plating and serving


    Serve in a wide, shallow bowl so each component remains visible. The hummus should anchor the center, with the vegetables arranged around it in measured balance. The final plate should read as fresh, abundant, and composed.

    Professional notes


  • Keep the vegetables dry after cutting; excess moisture will weaken the hummus and dilute the bowl.

  • Slice the onion as thinly as possible so it sharpens the salad without dominating it.

  • The seeds should be added last so they remain crisp and aromatic.
    • VegetarianGluten-freeDairy-freeBalanced
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