Eating Lighter: You can make this nutritious salad early |

Eating Lighter: You can make this nutritious salad early

Stephanie Witt Sedgwick
Special to The Washington Post

This salad combines elements of several salads that I love. It has great texture, deep flavors and complementary elements. Lemon flavors the dressing and helps the avocado stay green. The salad is a natural pairing with grilled chicken, fish or lamb.

Baby or small seedless cucumbers are becoming increasingly available in supermarkets and farmers markets. They’re ideal for this salad: You can buy just the right amount, and they’re easy to prep. Whether or not you choose to peel and seed the tomatoes is up to you.

It’s also a salad that can be assembled early, covered and refrigerated for up to 8 hours.

Chickpea, Cucumber, Tomato andAvocado Salad

Makes eight 1⁄2-cup servings

Zest and freshly squeezed juice from 1 large lemon (about 2 teaspoons zest and 1⁄4 cup juice)

1 tablespoon extra-virgin olive oil

1 teaspoon ground cumin, or to taste

1⁄2 teaspoon salt

1⁄4 teaspoon sugar

Freshly ground black pepper

1 cup cooked chickpeas (if using canned chickpeas, rinse and drain them)

8 ounces small seedless (English) cucumbers, cut into 1⁄2-inch pieces (2 cups)

8 ounces tomato, peeled and seeded if desired, cut into 1⁄2-inch dice (1 cup)

3 or 4 scallions or spring onions, white and light-green parts, finely chopped ( 1⁄3 cup)

1⁄3 cup loosely packed, finely chopped flat-leaf parsley (about 12 stems)

Flesh of 1 ripe avocado (9 to 10 ounces), cut into 1⁄2-inch dice

Whisk together the lemon zest and juice, oil, cumin, salt, sugar and pepper in a large bowl.

Add the chickpeas, cucumber, tomato, scallions, parsley and avocado; toss gently to combine. Serve immediately, or cover and refrigerate for up to 8 hours.

NUTRITION: Per serving: 120 calories, 3 g protein, 12 g carbohydrates, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 150 mg sodium, 5 g dietary fiber, 3 g sugar.