Mango Chickpea Salad: A Refreshing, Protein-Packed Meal
If you’re looking for a light yet satisfying meal that’s packed with flavor, this Mango Chickpea Salad is the perfect choice. Combining crispy chickpeas, fluffy protein-infused rice, and a vibrant mango avocado salad, this dish hits all the right notes. It’s sweet, savory, tangy, and slightly spicy—a true celebration of textures and tastes. Whether you’re meal prepping for the week or serving it up for a fresh lunch, this salad is sure to leave you feeling nourished and energized.
Why You’ll Love This Recipe
This Mango Chickpea Salad brings together a beautiful mix of fresh ingredients and hearty components to create a balanced meal. The crispy chickpeas provide a crunchy texture and a good source of protein, while the tofu-infused rice adds an extra protein boost. The mango avocado salad is refreshingly light and sweet with a hint of spice from the jalapeno. The addition of lime, sweet chili sauce, and maple syrup offers a perfect balance of flavors that makes every bite exciting.
Ingredients
Protein Rice:
- 1 cup short grain white rice, rinsed well
- 1/2 block super firm tofu
- 1/2 tbsp cornstarch
- 1/2 tbsp soy sauce
- 1/2 tbsp hoisin sauce
- 1/2 tbsp avocado oil
Crispy Chickpeas:
- 1 (15 oz) can chickpeas, drained and rinsed
- 1 tbsp oil
- 1 tsp smoked paprika
- 1/2 tsp ground coriander
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
Mango Avocado Salad:
- 2 ataulfo mangos, cubed
- 1 medium avocado, cubed
- Juice and zest of 1 lime
- 1 tbsp sweet chili sauce
- 1–2 tsp maple syrup (optional)
- 1 jalapeno, seeds removed and finely diced
- 1/4 medium red onion, finely diced
- 1/2 English cucumber, seeds removed and finely diced
- 1/4 cup cilantro, minced
- Kosher salt to taste
Directions
Step 1: Cook the Rice
Begin by cooking the rice in a rice cooker or pot according to the package instructions. Be sure to add a generous pinch of salt to the water for seasoning. Once cooked, set the rice aside.
Step 2: Prepare the Crispy Chickpeas
Preheat your oven to 425°F (220°C). Drain and rinse the chickpeas, then pat them dry with a kitchen towel. Spread the chickpeas on a baking tray and drizzle with oil. Season with smoked paprika, ground coriander, garlic powder, onion powder, and a pinch of salt. Toss to coat the chickpeas evenly. Bake for 25-30 minutes, tossing halfway through to ensure even crisping. The chickpeas should be golden and crunchy.
Step 3: Make the Protein Rice
Grate the tofu using the largest holes on a box grater. Place the grated tofu on a baking tray and toss with cornstarch, soy sauce, hoisin sauce, and avocado oil. Spread the tofu into a single layer and bake for 12 minutes. After 12 minutes, toss the tofu and bake for another 5 minutes, or until it turns golden and slightly crispy.
Once the rice is cooked, mix the baked tofu into the rice. Adjust the seasoning by adding a little more salt if needed. This will create a flavorful, protein-rich base for your salad.
Step 4: Prepare the Mango Avocado Salad
In a large mixing bowl, combine the cubed mango, avocado, finely diced red onion, jalapeno, cucumber, and cilantro. Add a pinch of salt to taste.
In a small bowl, mix together the lime juice, lime zest, sweet chili sauce, and maple syrup (if using). Pour this dressing over the salad and gently toss to combine. The result is a bright and refreshing salad with a perfect balance of sweet, tangy, and spicy flavors.
Step 5: Assemble the Salad
To serve, spoon some of the protein rice into a bowl. Top the rice with a generous portion of the mango avocado salad. Finish by sprinkling the crispy chickpeas over the top. If desired, garnish with extra fresh herbs like cilantro or mint for a pop of color and freshness.
Serving Suggestions
This Mango Chickpea Salad is incredibly versatile and can be served as a main dish or side. It’s a perfect light lunch or dinner, and you can easily double the recipe to serve more people. Add some grilled chicken or shrimp for extra protein, or serve with warm pita bread on the side.
Recipe Notes
- Make Ahead: The rice, tofu, and chickpeas can be prepared ahead of time and stored separately in the fridge. Assemble the salad just before serving for maximum freshness.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. The salad is best enjoyed fresh, but it will still be tasty after a day or two.
- Customization: Feel free to adjust the spice level by adding more or less jalapeno. You can also substitute the mango with pineapple or papaya for a different tropical twist.
Recipe Summary
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Servings: 4 servings
- Calories: 420 kcal per serving
Final Thoughts
This Mango Chickpea Salad is not only visually stunning but also bursting with flavor and nutrition. The combination of sweet mango, creamy avocado, crispy chickpeas, and savory rice makes it a meal that satisfies on every level. Whether you’re meal prepping or looking for a fresh, vibrant dish to enjoy, this salad is sure to become a new favorite.
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Mango Chickpea Salad
- Total Time: 45 minutes
- Yield: 4 1x
Description
This Mango Chickpea Salad is a refreshing burst of flavor in every bite! With a delicious combination of crispy chickpeas, creamy avocado, sweet mango, and zesty lime, this dish offers a perfect balance of textures and tastes. The rice and crispy tofu add heartiness to the meal, while the fresh salad gives it a vibrant, light feel.
Ingredients
Protein Rice:
1 cup short grain white rice, rinsed well
1/2 block super firm tofu
1/2 tbsp cornstarch
1/2 tbsp soy sauce
1/2 tbsp hoisin sauce
1/2 tbsp avocado oil
Crispy Chickpeas:
1 (15 oz) can chickpeas, drained and rinsed
1 tbsp oil
1 tsp smoked paprika
1/2 tsp ground coriander
1/2 tsp garlic powder
1/2 tsp onion powder
Mango Avocado Salad:
2 ataulfo mangos, cubed
1 medium avocado, cubed
Juice and zest of 1 lime
1 tbsp sweet chili sauce
1–2 tsp maple syrup (optional)
1 jalapeno, seeds removed and finely diced
1/4 medium red onion, finely diced
1/2 English cucumber, seeds removed and finely diced
1/4 cup cilantro, minced
Kosher salt to taste
Instructions
Cook the rice in a rice cooker or pot according to package instructions, adding a generous pinch of salt to the water.
Preheat oven to 425°F (220°C). Pat the chickpeas dry with a kitchen towel and spread them on a baking tray. Drizzle with oil, season with smoked paprika, ground coriander, garlic powder, onion powder, and salt. Toss to coat, then bake for 25-30 minutes, tossing halfway through until crispy.
Grate the tofu using the largest holes on a box grater. Place the grated tofu on a baking tray and toss with cornstarch, soy sauce, hoisin sauce, and avocado oil. Spread into a single layer and bake for 12 minutes, toss, and then bake for another 5 minutes until golden.
Once the rice is cooked, add the tofu to the pot and toss until evenly mixed, adjusting salt to taste.
In a large mixing bowl, combine the mango, avocado, red onion, jalapeno, cucumber, cilantro, and salt. In a small bowl, mix together the lime juice and zest, sweet chili sauce, and maple syrup. Pour over the salad and gently toss to combine.
Serve by spooning some rice into a bowl, then top with mango avocado salad and crispy chickpeas. Garnish with more fresh herbs if desired, and enjoy.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
Nutrition
- Calories: 420