chickpea avocado edamame rice bowl

Chickpea Avocado Edamame Rice Salad

Course: dinner, lunch
Cuisine: Vegan, Western
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 30 minutes
Servings: 6 servings
Calories: 530 kcal
Author: Jeanette Whitten

This has a green goddess appeal when you use green tomatoes fresh from your garden or local farmer's market.  Fresh and green, with creamy avocado, edamame, the tomatoes add a light citrus.

Red tomatoes also work, or omit the tomatoes.

On toast, on rice, in a lettuce wrap how else can we use this delicious filling, spread and smash?



  • 2 cups brown rice or a brown rice, quinoa blend
  • 1.5 cups edamame beans, frozen
  • 1 avocado
  • 540 ml chickpeas canned, drained and rinsed
  • 1.5 cups green tomatoes diced, optional
  • 1 tsp salt
  • 3 tbsp dijon mustard or more to taste
  • 1 cup peas frozen
  • 2 tbsp green onions as garnish, discard the white parts of the onions to make this recipe low FODMAP
  • hot sauce to taste
  • 4 cups spinach
  • 2 red peppers


Cook Grains

  1. Cook grains, I used a rice quinoa mix.  Set aside to cool.

Prepare Edamame, Avocado, Chickpea Mix

  1. Microwave edamame in a microwave steamer to cook, as per package directions.  Usually 5 minutes. 

  2. Add avocado, drained chickpeas, green tomatoes, salt, and dijon mustard to a medium/large bowl.  Taste and adjust amount of mustard to your preference.

    vegan green tomato avocado chickpea salad
  3. Add edamame to the bowl.   Mine were in their shells still, so I microwaved them in their steamer bag and then shelled them into the bowl.

    Chickpeas, avocado, edamame smash
  4. Mash with potato masher until desired consistency.

    Edamame, Avocado, Chickpea Filling
  5. Stir in frozen peas, still frozen, they will cool it down and then you don't need to refrigerate.

Recipe Notes

To Assemble Salad:

Line a bowl or plate with fresh baby spinach or romaine lettuce.

Add rice/grains, and then the edamame, avocado, chickpea mix.  

Top with sliced red peppers, use scissors to cut green onions on top.

Add hot sauce.

Nutrition Facts
Chickpea Avocado Edamame Rice Salad
Amount Per Serving (1 / 6th of recipe including rice and red pepper)
Calories 530 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1g6%
Sodium 510mg22%
Potassium 1119mg32%
Carbohydrates 89g30%
Fiber 16g67%
Sugar 10g11%
Protein 20g40%
Vitamin A 3685IU74%
Vitamin C 83.7mg101%
Calcium 132mg13%
Iron 6.2mg34%
* Percent Daily Values are based on a 2000 calorie diet.