Chickpea Salad

This chickpea salad recipe is just as versatile as making chicken salad or tuna salad. Increase your plant-based food options with this easy recipe.

Chickpea Salad

Serving Size: 4 ounces

Serves: 6

Prep Time: 25 minutes

Ingredients:

• 1 can chickpeas

• 1 medium stalk of celery, finely diced

• 1/4 white or yellow onion, finely diced

• 2 tablespoons mayonnaise of choice (used mayo with avocado oil)

• 1 tablespoon dijon mustard

• salt and pepper to taste (omit salt if limiting sodium intakes)

Directions:

1. Empty contents of chickpea canned, including liquid, into small saucepan. Bring to a boil, then cover and remove from heat. Let this sit for 20 minutes.

2. Drain the chickpeas, and in a medium bowl, mash chickpeas to desired consistency. You may also use a food processor, but careful not to puree. You still want some texture, like you would have with chicken or tuna.

3. Once chickpeas are mashed to desired consistency, add onion, celery, mayo, dijon mustard, and salt and pepper (if using). Combine well.

4. Cover and chill before serving. Add 4 ounces (1/2 cup) between sliced bread, in a tortilla, in a lettuce wrap, or however you like to eat it (maybe a dip with cucumber?).

Nutrition Facts

Serving Size: 4 ounces

Amount Per Serving

• Calories: 120

• Total Fat: 3.6 g (%6 Daily Value)

  • Saturated Fat: 0.3 g (2% Daily Value)

  • Trans Fat: 0 g

• Cholesterol: 3.1 mg (1% Daily Value)

• Sodium: 300.1 mg (13% Daily Value)

• Total Carbohydrate: 17.4 g (6% Daily Value)

  • Dietary Fiber: 4.8 g (19% Daily Value)

  • Total Sugars: 3.4 g

• Protein: 5.3 g (11% Daily Value)

• Calcium: 39.98 mg (3.9% Daily Value)

• Iron: 0.85 mg (4.7% Daily Value)

• Potassium: 124.54 mg (3.6% Daily Value)

• Phosphorus: 68.14 mg (6.8% Daily Value)