Savory Chickpea Avocado Lunch Parfait

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Savory Chickpea Avocado Lunch Parfait is a delicious and nutritious option that combines the creamy texture of avocado with protein-rich chickpeas, making it an ideal choice for a midday meal.

This vibrant, layered dish is not only visually appealing but also packed with nutrients, making it a perfect choice for a satisfying and wholesome lunch.

You might be confused about a savory parfait. Parfait is typically a dessert. I thought of making something savory instead of the dessert. I was thinking of different ideas and thought of making it a lunch parfait if you have seen mason jar meals filled as parfaits.

Parfait Recipes

If you are looking for more parfaits that can be served for breakfast or lunch check out this healthy Yogurt Parfait or this Amaranth Blackberry Yogurt Parfait (Rajgira Fruit Parfait). And if you need some easy sweets for your party, check out this easy Motichoor Rabri Parfait.

Can this be made ahead of time?

There are different ways you can do this and the possibilities are endless. Make these Parfaits ahead of time in jars, and refrigerate them. Assemble these layers in a glass or jar to make a visually appealing and portable lunch that’s as satisfying as it is healthy. These should stay good for 2-3 days in the fridge.

Ingredients and Substitutions

Chickpeas is the main ingredient in this recipe. I have cooked chickpeas from scratch in Instant Pot. I have seasoned this with a bit of salt, lemon juice, and fresh coriander.

Avocado is the second main ingredient. I have simply mashed it and added a bit of lemon juice and salt to it.

Yogurt and Basil seeds add a creamy texture. I have used soaked basil seeds or one can use chia seeds as well. Chia or basil seeds can be skipped completely.

Carrots and Cucumber are used as fresh veggies and for the added crunch and color in the meal. One can add red cherry tomatoes, red onions, or peppers.

Recipe Process of Savory Chickpea Avocado Lunch Parfait

Begin with a base of fresh Greek Yogurt, and top it up with mashed or cubed ripe avocado, seasoned with a touch of lime juice, salt, and pepper for a fresh, creamy layer. 

Next, add a generous helping of chickpeas, either canned or cooked from scratch, that provides a hearty, protein-rich element.

To add a crisp, refreshing contrast, layer of finely chopped vegetables such as cucumbers and carrots. Garnish with fresh herbs like coriander or parsley.

Savory Chickpea Avocado Lunch Parfait

Savory Chickpea Avocado Lunch Parfait is a delicious and nutritious option that combines the creamy texture of avocado with protein-rich chickpeas, making it an ideal choice for a midday meal.

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Course: Lunch

Keyword: Gluten Free, Vegetarian Thanksgiving

Prep Time: 5 minutes minutes

Servings: 2

Calories: 497kcal

Author: Renu Agrawal-Dongre

Equipment

• Measuring Cups and Spoons
• Serving Glass

Ingredients

• 2 cups Chickpeas cooked
• 1 Large Avocado
• 2 tablespoon Lemon Juice
• ½ Cup Cucumber Chopped
• ½ Cup Carrot Chopped
• 1 teaspoon Black pepper powder
• 1-2 tablespoons Coriander/Parsley Chopped
• ½ Cup Yogurt
• 2 tablespoons Basil Seeds Soaked (can be replaced with Chia Seed)
• Salt to taste

Instructions

Preparing Chickpeas

• In a bowl, add the cooked chickpeas, 1 tablespoon lemon juice, 1 tablespoon chopped coriander, and salt.
  2 cups Chickpeas, 2 tablespoon Lemon Juice, 1-2 tablespoons Coriander/Parsley, Salt

Preparing Avocado

• Peel and de-seed the avocado.
  1 Large Avocado
• Mash the avocado or cut the avocado as required.
• Add 1 tablespoon lemon juice, salt, and black pepper powder.
  2 tablespoon Lemon Juice, 1 teaspoon Black pepper powder
• Mix and keep it aside.

Preparing Yogurt mixture

• Add soaked basil/chia seeds in yogurt and mix.
  2 tablespoons Basil Seeds, ½ Cup Yogurt

Assembling

• In a glass jar or glass add 1-2 tablespoons of Yogurt mixture.
• Top it up with a chickpea mixture.
• Add a layer of avocado mixture.
• Top it up with fresh cucumber and carrots.
  ½ Cup Cucumber, ½ Cup Carrot
• Repeat the above process.
• Lastly, garnish with coriander and serve.

Video

Notes

• Standard US-Size cups and spoons used. 1 Cup = 235 ml, 1 tbsp= 15 ml, 1 tsp = 5 ml
• Read above for substitutions.
• The above measurements are a rough guideline. One can change as required.

 

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Nutrition Facts

Savory Chickpea Avocado Lunch Parfait

Amount Per Serving

Calories 497 Calories from Fat 198

% Daily Value*

Fat 22g34%

Saturated Fat 4g25%

Polyunsaturated Fat 4g

Monounsaturated Fat 12g

Cholesterol 8mg3%

Sodium 71mg3%

Potassium 1268mg36%

Carbohydrates 63g21%

Fiber 22g92%

Sugar 14g16%

Protein 20g40%

Vitamin A 5628IU113%

Vitamin C 22mg27%

Calcium 205mg21%

Iron 6mg33%

* I am not a nutritionist. The nutritional information is provided as a courtesy and is an estimate only. It varies depending upon the product types or brands.

Disclaimer: I am not a nutritionist. The nutritional information is provided as a courtesy and is an estimate only. It varies depending upon the product types or brands.

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