Avocado and Chickpea Salad is one of the healthy recipes that offers a wonderful mix of ingredients rich in vitamins and minerals beneficial for the health of the body and skin. This recipe is not only delicious but also packed with benefits that help hydrate the skin, regenerate cells, and combat dryness. Avocados are a rich source of healthy fats that enhance skin elasticity, while chickpeas provide protein and fiber that support skin health, making it soft and radiant.
Ingredients:
- 1 ripe avocado, diced
- 1 cup boiled chickpeas
- 1/4 cup fresh lemon juice
- 1/4 cup extra virgin olive oil
- 1/2 cup chopped tomatoes
- 1/4 cup chopped green onions
- 1 teaspoon ground cumin
- Salt and black pepper to taste
- 1 tablespoon chia seeds (optional)
Preparation Method:
In a large bowl, mix the diced avocado with the boiled chickpeas, tomatoes, and green onions.
Add the lemon juice, olive oil, cumin, and mix the ingredients well.
Season the salad with salt and black pepper to taste.
You can add chia seeds for an extra benefit, as they are rich in Omega-3 fatty acids.
Serve the salad immediately, or refrigerate it for 30 minutes before serving for a refreshing taste.
Healthy Alternatives for Ingredients:
If you want to reduce calories, you can substitute olive oil with virgin coconut oil, which has antibacterial properties and promotes skin health.
You can replace lemon juice with orange juice if you're looking for a sweeter flavor.
If you don’t have fresh tomatoes, you can use sun-dried tomatoes or even cucumber as an additional source of moisture and fresh flavor.
For those who prefer to reduce sugar, you can replace regular sugar or honey with natural stevia, which contains no calories.
Warning:
This recipe is ideal for people who suffer from dry skin or those looking to improve skin elasticity.
It may not be suitable for individuals who are allergic to avocado or chickpeas.
If you're following a specific diet such as keto or low-carb, you can adjust the ingredients to meet your needs.
Health Benefits of This Recipe in Detail:
Avocado: Contains healthy fats like monounsaturated fatty acids (such as oleic acid), which help promote skin health by improving hydration and resisting dryness. It is also rich in vitamins such as vitamin E and vitamin C, which help reduce early signs of aging and protect the skin from free radical damage.
Chickpeas: A great source of plant-based protein and fiber that boosts digestive and skin health. The fiber enhances internal skin hydration by improving digestion and metabolism. Chickpeas also contain B vitamins that support skin and hair health.
Lemon: Contains a high amount of vitamin C, which enhances collagen production in the body, helping maintain skin elasticity and resist wrinkles. Vitamin C also acts as a powerful antioxidant, fighting free radicals that damage the skin.
Olive Oil: One of the most potent ingredients in fighting skin dryness due to its rich content of fatty acids and vitamins like vitamin E. Olive oil helps moisturize the skin, improve its elasticity, and acts as a protective barrier against dryness.
Chia Seeds: Contain Omega-3 fatty acids, which help reduce inflammation in the body, including the skin. The fiber in chia seeds contributes to improving digestion and supporting gut health, which positively reflects on the appearance of the skin.
Frequently Asked Questions:
Can avocado be substituted with other ingredients?
Yes, avocado can be replaced with cucumber or Greek yogurt if you're looking for a lower-fat option.
Can canned chickpeas be used?
Of course, canned chickpeas can be used as long as they are washed thoroughly to remove the added oils.
Is this recipe suitable for diabetic patients?
Yes, this recipe contains low-sugar ingredients and is generally healthy, but it's best to consult a doctor if there are any health concerns.
Calories and Nutritional Values of Ingredients:
Avocado (100 grams):
Calories: 160 kcal
Fat: 15 g
Protein: 2 g
Carbohydrates: 9 g
Fiber: 7 g
Vitamin C: 10 mg
Chickpeas (100 grams):
Calories: 164 kcal
Fat: 2.6 g
Protein: 8.9 g
Carbohydrates: 27.4 g
Fiber: 7.6 g
Vitamin C: 1.3 mg
Lemon (100 grams):
Calories: 17 kcal
Fat: 0.2 g
Protein: 0.6 g
Carbohydrates: 5.4 g
Fiber: 1.6 g
Vitamin C: 53 mg
Olive Oil (1 tablespoon):
Calories: 119 kcal
Fat: 13.5 g
Protein: 0 g
Carbohydrates: 0 g
Fiber: 0 g
Vitamin E: 1.9 mg
Chia Seeds (30 grams):
Calories: 137 kcal
Fat: 9 g
Protein: 4.7 g
Carbohydrates: 12 g
Fiber: 10.6 g
Calcium: 177 mg
Summary:
The avocado and chickpea salad is a recipe rich in vitamins and minerals that promote skin health and combat dryness, thanks to its content of healthy fats, fiber, and proteins. This recipe is an excellent choice for maintaining skin hydration and elasticity and can be included in a healthy diet for long-term beauty and health benefits.
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