Recipe

Avocado, Chickpea, & Quinoa Salad

This GERD-friendly recipe packs in nourishing protein, complex carbs, and is a source of healthy fats and fiber, as well as immune-boosting vitamin C! You may omit the strawberries if your acid reflux is severe (as they are an acidic food, common GERD trigger).

Healthy Fats + Fiber:
Both healthy fats and fiber have a positive impact on heart health. And we know fiber is great for your gut health. But did you know?: Monounsaturated fats in avocado also support your digestive needs – they support a healthy gut microbiome. Read here to learn more. They sure do! Avocado contains heart-healthy monounsaturated fats AND fiber (you can get as much as 10 grams of fiber from one avocado!). If you have GERD, this is great news for your digestion, but keep it in moderation because too much fat at once (even the heart-healthy fats) can trigger acid reflux.

Protein + Complex Carbs
This is important for keeping your blood sugars level, and keeping you satisfied. Quinoa is an intact whole grain which means it has all its fiber and nutrients! This complex carb is also a great source of protein. 

Chickpeas are another source of complex carbs. As a legume, it’s also a good source of B vitamins.

Vitamin C
Did you know that just one cup of sliced strawberries packs in 97 mg of vitamin C — that’s over 100% of the DV.

This salad is a nourishing blend of protein, carbs, and healthy fats to keep you healthy and satisfied! Enjoy it alone or add more plant-forward goodness by serving it over a bed of leafy greens.
Servings 4
Calories 180 kcal

Ingredients
  

  • 1 tbsp Tahini
  • 2 tbsp Braggs Liquid Aminos
  • 1 peel lemon lemon zest
  • 1/2 cup quinoa cooked
  • 1/2 cup chickpeas canned, low sodium, rinsed
  • 2 tbsp cilantro fresh, lightly chopped
  • 1/2 medium avocado chunks
  • 6 medium strawberries *optional (berries are highly acidic, so may be okay for those on GERD management, but not for healing protocol.

Instructions
 

  • Blend well tahini, Braggs liquid aminos, and lemon zest with 2 tsp of water (or more to desired consistency) and set aside for dressing.
  • Toss quinoa, chickpeas and cilantro.
  • Drizzle on dressing.
  • Fold in avocado and strawberries, reserving a few slices of each to garnish. Enjoy!

2 Responses

  1. Hi Lauren,
    I’m getting the ingredients for this recipe. It looks yummy. But can you clarify what is meant by 1 lemon zest peel? I’m assuming that you peel off one piece of the zest rather than of a whole lemon. Sounds like an obvious answer, but just want to make sure.

    1. Hi Debbie,
      I meant lemon zest to taste. So finally grate (zest) as much as you like. You don’t need the whole lemon peel. lol! Hope you enjoy the recipe.

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Lauren O’Connor, MS, RDN, RYT, is a Los Angeles-based registered dietitian, yoga enthusiast, and founder of Nutri Savvy Health. As a health writer, recipe developer, and private practice dietitian, Lauren promotes a plant-based diet, with minimal effort and maximal nutrition. She shares her love of creativity in the kitchen with her twin daughters who enjoy the art of cooking.