Chickpea Salad with Cucumber Raita , Goat Cheese, Avocado and Fresh Mint


Ingredients for 2 salads

  • 1 1/2 cup cooked chickpeas

  • 1 avocado cut into cubes

  • 1 large grated carrot

  • 2 cups diced cucumber

  • 4 radishes diced

  • 2 tbsp crumbled goat cheese

  • organic olive oil

  • half lemon

  • salt and pepper

  • 8 fresh mint leaves

For the Raita

  • 1 cup yogurt

  • 1/2 clove garlic

  • 2 tbsp chopped fresh mint

  • 2 tbsp chopped parsley

  • 2 grated small cucumber

  • 1/2 tsp cumin seeds

  • salt and pepper

  • cayenne pepper

The best thing about sports is the sense of community and shared emotion it can create.


For the chickpea salad 
  • Chickpeas 24h Long soak and simmer. Boiled for 40 to 50 minutes.
  • In a Bowl mix the chickpeas, the diced cucumber, the radishes, the grated carrot, the avocado and the mint leaves.
  • Marinated with olive oil, lemon , salt and pepper.
For the raita 
  • in a small mixer blend the yogurt, the mint , the parsley, the garlic, salt and pepper.
  • in a medium bowl mix the blended yogurt with the grated cucumber, the cumin seeds and season with the cayenne pepper.
  • In a bowl plate lay down the raita.
  • Add the mixed chickpea salad
  • Add the crumbled goat cheese
  • Decorate with fresh mint leaves



(28-gram) serving provides the following nutrients

  • Calories: 46

  • Carbs: 31 grams

  • Fiber: 2 grams

  • Protein: 3 grams

  • Folate: 12% of the RDI

  • Iron: 4% of the RDI

  • Phosphorus: 5% of the RDI

  • Copper: 5% of the RDI

  • Manganese: 14% of the RDI

How chickpeas can supplement your athletic diet

In one cup of chick peas there are 15 grams of protein and 13 grams of fiber, only 4 grams of fat, no cholesterol, and 2 percent of your salt intake. These are important aspects of an athletic diet because they help you to stay full longer and aid in your digestive health, which will help both in maintaining your goal weight as well as getting you through all of your physical activities.


(100-gram) serving provides the following nutritions

  • Vitamin K: 26% of the daily value (DV)

  • Folate: 20% of the DV

  • Vitamin C: 17% of the DV

  • Potassium: 14% of the DV

  • Vitamin B5: 14% of the DV

  • Vitamin B6: 13% of the DV

  • Vitamin E: 10% of the DV

It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).This is coming with 160 calories, 2 grams of protein and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber, so there are only 2 “net” carbs, making this a low-carb friendly plant food.


The ingredients used in this raita recipe are cheap, low in calories and easily available with several health benefits. The main ingredient, yogurt is filled with bacteria that are good for the digestive tract. It is also a good source of calcium and Vitamin D which helps to prevent osteoporosis.

Cucumber contains a large amount of water and is high in Vitamin C. The cucumber skin is rich in fiber and contains a variety of minerals like potassium, magnesium and tryptophan. Vitamin C is important for a good immune system and is required for the growth and repair of tissues. Fiber is another important element that helps to reduce constipation, colon cancer etc. Studies show that food high in fiber content will reduce the risk of heart diseases and improve glucose tolerance by reducing the risk of diabetes.