MIND Salad with Roasted Chickpeas and Walnuts

Name: MIND Salad with Roasted Chickpeas and Walnuts
Total time: 25 min
Yield: 2 people
Ingredients: 3 cup Baby spinach; 15 oz Canned chickpeas; 0.25 cup Walnuts; 1 count Avocado; 0.5 cup Blueberries; 2 tbsp Extra virgin olive oil; 1 tbsp Lemon juice; 1 tsp Dried oregano

Vegan • Vegetarian • Gluten-Free • Dairy-FreeUnder 30 MinsLunch • DinnerMediterranean

Medium

25min

520kcal

2people

MACROS

per serving

※gProtein

◆gFat

▣gCarbs

◎gSugar

◇gFiber

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A nutritious brain-boosting salad combining crispy chickpeas, fresh spinach, and omega-3 rich walnuts.

MIND Salad with Roasted Chickpeas and Walnuts is an excellent choice for anyone looking to support their brain health and mental performance for years to come. The MIND diet is a modern nutritional approach that combines the best features of the Mediterranean and DASH diets, focusing on foods with proven neuroprotective effects. This specific MIND Salad with Roasted Chickpeas and Walnuts is based on green leafy vegetables, which are the foundation of this eating pattern. Instead of quinoa, we use chickpeas, which provide essential protein and fiber, maintaining stable blood sugar levels. Walnuts, which resemble the shape of the human brain, are a key ingredient for a reason – they are one of the best plant-based sources of omega-3 fatty acids. In this composition, you will also find blueberries, considered one of the healthiest fruits for the nervous system due to their high antioxidant content. MIND Salad with Roasted Chickpeas and Walnuts is not only a vitamin bomb but also a satiating meal that, thanks to the addition of avocado and olive oil, provides healthy fats that facilitate vitamin absorption. Preparing this dish will take you less than 30 minutes, making it an ideal idea for a healthy lunch during a busy day.

Ingredients

60 g Baby spinach (about 3 cups loosely packed)
240 g Canned chickpeas (1 can)
30 g Walnuts (1 handful)
1 pc Avocado
75 g Blueberries (half a cup)
2 tbsp Extra virgin olive oil
1 tbsp Lemon juice
1 tsp Dried oregano

Instructions

1
Drain the canned chickpeas and pat them dry with a paper towel.
2
Heat a tablespoon of extra virgin olive oil in a pan, add the chickpeas and dried oregano. Sauté over medium heat for about 10 minutes until they become slightly crispy.
3
In the meantime, wash the baby spinach and transfer it to a large bowl.
4
Dice the avocado and chop the walnuts into smaller pieces.
5
Add the warm chickpeas, avocado, walnuts, and blueberries to the bowl with the spinach.
6
Drizzle everything with the remaining extra virgin olive oil and lemon juice. Mix gently before serving.

Chef's Tips

•To enhance the effect of the MIND diet, you can lightly toast the walnuts in a dry pan beforehand to bring out their aroma.
•If you prefer bolder flavors, you can add a bit of Dijon mustard to the dressing.
•You can roast the chickpeas in the oven (200°C for 20 min) if you have more time – they will be even crispier.