CHICKPEA SALAD | 4 Easy Vegetarian Recipes!
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Recipes in this Video
4 recipes
vegetariandairy-freeegg-freegluten-free
Chickpea salad sandwiches are a staple of American vegetarian cuisine, offering a hearty and nutritious alternative to traditional meat sandwiches. The dish showcases the versatility of chickpeas, which are not only protein-rich but also provide a creamy texture when mashed. Often enjoyed as a quick lunch or picnic fare, this sandwich has gained popularity among those seeking plant-based options. Variations abound, with many adding ingredients like avocado or spices to enhance flavor.
Ingredients
- ●chickpeas
- ●celery
- ●red onion
- ●carrot
- ●mayonnaise
- ●mustard
- ●lemon juice
- ●salt
- ●black pepper
- ●garlic powder
- ●parsley
- ●whole grain bread
- ●lettuce
- ●tomato
Instructions
- 1Drain and rinse chickpeas under cold water.
- 2In a large bowl, mash chickpeas with a fork or potato masher until chunky.
- 3Add diced celery, red onion, and grated carrot to the bowl.
- 4In a separate small bowl, mix mayonnaise, mustard, lemon juice, salt, black pepper, and garlic powder.
- 5Combine the dressing with the chickpea mixture and stir until well combined.
- 6Fold in chopped parsley for added flavor.
- 7Taste and adjust seasoning if necessary.
- 8Toast the whole grain bread if desired.
- 9Spread the chickpea salad mixture on a slice of bread.
- 10Top with lettuce and tomato slices.
- 11Place another slice of bread on top to form a sandwich.
- 12Cut in half and serve immediately.
Ingredient Alternatives
mayonnaise
Healthier: Greek yogurt
Cheaper: vegan mayo
Greek yogurt reduces calories while maintaining creaminess
whole grain bread
Healthier: sprouted grain bread
Cheaper: white bread
Sprouted grain bread adds nutrients while white bread is more affordable.
Techniques
mashingmixingdicing
Equipment
mixing bowlforkpotato masherknifecutting board
🌶️🌶️🌶️Lowglutensoy
Also Known As
Chickpea SaladVegan Chickpea Sandwich
vegangluten-freenut-free
Ingredients
- ●1 can (15 oz) chickpeas, drained and rinsed
- ●1 ripe avocado, diced
- ●1 cup cherry tomatoes, halved
- ●1/4 cup red onion, finely chopped
- ●1/4 cup fresh cilantro, chopped
- ●1 lime, juiced
- ●2 tbsp olive oil
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 tsp cumin
Instructions
- 1In a large bowl, combine the drained chickpeas, diced avocado, halved cherry tomatoes, chopped red onion, and chopped cilantro.
- 2In a small bowl, whisk together the lime juice, olive oil, salt, black pepper, and cumin.
- 3Pour the dressing over the salad ingredients and gently toss to combine, being careful not to mash the avocado.
- 4Taste and adjust seasoning if necessary, adding more salt or lime juice as desired.
- 5Serve immediately or refrigerate for up to 30 minutes to allow flavors to meld.
Equipment
large bowlsmall bowlwhisk
vegetariandairy-freegluten-free
Ingredients
- ●1 can (15 oz) chickpeas, drained and rinsed
- ●1 tbsp olive oil
- ●1 small onion, diced
- ●2 cloves garlic, minced
- ●1 tbsp curry powder
- ●1/2 tsp cumin
- ●1/2 tsp paprika
- ●1/4 tsp salt
- ●1/4 tsp black pepper
- ●1/2 cup plain yogurt (or dairy-free alternative)
- ●4 large whole wheat tortillas
- ●1 cup spinach leaves
- ●1/2 cup diced tomatoes
- ●1/4 cup chopped cilantro
Instructions
- 1In a skillet, heat olive oil over medium heat.
- 2Add diced onion and sauté until translucent, about 5 minutes.
- 3Stir in minced garlic and cook for another minute until fragrant.
- 4Add chickpeas, curry powder, cumin, paprika, salt, and black pepper. Cook for 5-7 minutes, stirring occasionally, until heated through.
- 5Remove from heat and stir in yogurt until well combined.
- 6Lay out the tortillas and place a handful of spinach leaves in the center of each.
- 7Spoon the chickpea mixture over the spinach, then top with diced tomatoes and chopped cilantro.
- 8Fold in the sides of the tortilla and roll it up tightly to form a wrap.
- 9Cut the wraps in half and serve immediately, or wrap in foil for a portable meal.
Equipment
skilletspatulameasuring cupsmeasuring spoonsknifecutting board
🌶️🌶️🌶️Low
vegetariangluten-freenut-free
Ingredients
- ●1 can (15 oz) chickpeas, drained and rinsed
- ●2 cups fresh basil leaves
- ●1/2 cup grated Parmesan cheese
- ●1/2 cup olive oil
- ●1/4 cup pine nuts
- ●2 cloves garlic, minced
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1 cup cherry tomatoes, halved
- ●1/2 red onion, diced
- ●Juice of 1 lemon
Instructions
- 1In a food processor, combine the basil leaves, Parmesan cheese, pine nuts, garlic, salt, and black pepper.
- 2Pulse until the mixture is finely chopped.
- 3With the food processor running, slowly drizzle in the olive oil until the pesto is smooth and creamy.
- 4In a large bowl, combine the chickpeas, cherry tomatoes, and red onion.
- 5Add the pesto to the chickpea mixture and toss until everything is well coated.
- 6Squeeze the lemon juice over the salad and mix gently.
- 7Taste and adjust seasoning if necessary.
- 8Let the salad sit for about 10 minutes to allow the flavors to meld.
- 9Serve chilled or at room temperature.
Equipment
food processorlarge bowlmeasuring cupsmeasuring spoons
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