Chickpea, Avocado and Mango Salad

This is a lovely fruit summer salad, perfect for those hot summer afternoons or evenings. Avocados and nuts are a good source of monounsaturated fats which can help to increase levels of our good cholesterol (HDL). Chickpeas are a good source of soluble fibre which can help lower levels of our bad cholesterol (LDL). Too much bad cholesterol and not enough good cholesterol can increase the risk of heart attack and stroke.

 

Ingredients – Serves 2:

  • 1 tin chickpeas, drained
  • A few basil leaves
  • 1 dessertspoon olive oil
  • Sea Salt
  • 2 Handfuls mixed leaves
  • ½ Avocado
  • 12 cherry tomatoes
  • ½ Mango
  • 1 Grilled Red Pepper
  • Dessertspoon of toasted nuts and seeds (dry fry some cracked hazelnuts, sunflower seeds, pumpkin seeds on a frying pan until lightly toasted).

In a bowl, mix together the chickpeas, olive oil, chopped basil leaves and a light sprinkle of sea salt.

Chop the avocado, mango and grilled red pepper into bite-sized chunks.

Assemble all the ingredients together and top with the toasted nuts and seeds.

 

Aisling Harris

Croí Cardiac and Weight Management Dietitian