Recipe by Triad to Wellness Consulting – Photo Courtesy of Kristen Massad
Smashed Vegan Salad
Chickpeas can do so much more than serve as the basis for hummus and falafel. We like to think of this legume somewhat like cashews and cauliflower–always versatile and wonderfully nourishing. When mashed, chickpeas are tender and can take on almost any flavor incorporated with them. That’s why they make the perfect vegan replacement in our delicious Chickpea Salad. We have recreated the traditional tuna and chicken salad recipes for those who like everything about these deli staples except the fish and meat! The chickpeas in our recipe provide a similar texture and flavor to the classics, without using any animal products, and include healthy, wholesome, plant-based ingredients. Our Chickpea Salad has a creamy consistency with a bit of spice from the mustard and tang from the lemon, and the crunch of the celery and onion adds a mouth-watering contrast. With so much plant-protein, iron, and fiber, our salad is a healthy and delicious choice to keep you feeling full and satisfied, regardless if you are looking to consume more meatless meals or add more plants to your plate!
Nutrient Booster: Chickpeas
Chickpeas, also known as garbanzo beans, are a rich source of vitamins, minerals, protein, and fiber. The protein and fiber in these legumes work together to aid digestion and promote fullness. These two also are attributed to managing blood sugar levels which can reduce the risk of several diseases, including diabetes and heart disease. Because chickpeas are high in plant-based protein, they make an excellent replacement for meat in vegetarian and vegan diets. Their mild nutty flavor and buttery texture allow them to easily be incorporated into so many recipes. When mashed, they are a creamy and nutrient-dense addition to spreads, batter, dips and salads.
While Chickpeas are a healthy source of plant-based protein, they do not provide all nine essential amino acids in one serving like animal products do. Don’t let this fact scare you out of embarking on meatless days or a vegetarian or vegan diet. There are so many complementary foods that pair with chickpeas to create a complete protein meal. Our Chickpea Salad tastes great as a sandwich on whole grain bread, rolled in a tortilla, spread on rice cakes or eaten as a dip with crackers or our favorite Ka-Pop! chips. We also love this salad on a bed of leafy greens and sprinkled with SuperSeedz pumpkin seeds. Top your favorite grain bowl with this Chickpea Salad for a complete protein meal or add it to our Chard Salad with Carrots, Beets and Sunflower Seeds or our Potato, Beet and Lentil Salad. Stored in an airtight container, our Chickpea salad will keep for 4 days in the refrigerator–the perfectly easy, make-ahead lunch or dinner that makes it even easier to eat meatless.
- 1 (15 ounce) can chickpeas,
- 3 tablespoons mayonaisse, vegan if necessary
- 3/4 cup celery, finely chopped
- 1/4 red onion, finely chopped
- 1/2 teaspoon dijon mustard
- 1/2 lemon, juiced
- cracked black pepper and sea salt to taste
- Rinse the chickpeas well and drain. Place Chickpeas into a large bowl. Mash the chickpeas using a potato masher or the back of a spoon until chickpeas are crumbly. Add mayonnaise, celery, red onion, dijon mustard and juice of half a lemon into chickpea mixture. Mix well and season with salt & pepper
Serving size: 1/2 mixture, Calories: 360 calories, Fat: 15 grams, Saturated Fat: 2 grams, Carbohydrates: 35 grams, Sugar: 1.5 grams, Sodium: 240 milligrams, Fiber: 9 grams, Protein: 10 grams, Cholesterol 7.5 milligrams