This delicious and versatile vegan and gluten free salad is a great addition to a meal. Not only is it quick and easy to prepare, but it is also packed with nutrients. Chickpeas, also known as garbanzo beans, are legumes that are considered a nutrient dense food. With 15 to 20 grams of protein per cup they are a great plant source of protein providing many but not all of the nine essential amino acids. The remaining amino acids can be obtained by serving them with a whole grain. Chickpeas contain not only soluble and insoluble fiber, but also resistant starch, making them a superfood for the gut microbiome. These little round legumes also contain polyunsaturated fatty acids, vitamins A, C, and K, several B vitamins, choline, calcium, magnesium, potassium, and other minerals. They are an especially good source of folate, vitamin B9. Chickpeas help with digestion, blood sugar control, cardiovascular health, and weight management. The other components of this salad add even more nutrition and a range of polyphenols, bioactive active compounds that are medicine for the body and support multiple systems and the gut microbiome.
Prep Time
15 minutes
Serves
8
Ingredients
- 3 cups cooked chickpeas
- 1 T of liquid from canned chickpeas or cooking water
- 1 stalk celery finely chopped
- ½ red onion finely chopped
- 2 T minced parsley (optional)
- 4 T extra virgin olive oil
- 1 tsp sea salt
- ½ tsp pepper
- ½ tsp garlic powder
- ½ tsp paprika
- ½ tsp dill
- ½ tsp mustard seed
- 2 tsp fresh chives
- 1 T fresh lemon juice
Steps
1
Smash the chickpeas with a potato masher or a fork until finely mashed but not creamy. Add a little bit of the cooking water or liquid from the can if using canned chickpeas to make the chickpea mash smoother.
2
Add the celery, onion, and parsley and mix well.
3
Add the olive oil, salt, pepper, garlic powder, paprika, dill, mustard seed, chives, and lemon juice and blend well.
4
Add a little more olive oil if needed to make the salad smoother. Taste and adjust the seasoning to taste. The flavors will meld more if you let the salad rest a bit before serving.
This salad makes great sandwiches and when served on a whole grain bread, you will get all nine essential amino acids making a complete protein. It also makes a great appetizer when spread on crostini or spooned into small lettuce leaves.
To serve as sandwiches:
If desired, lightly toast gluten free, sourdough or other bread. Spread one slice of bread with a large scoop of chickpeas, top with lettuce or spinach and sliced tomatoes if desired and a second slice of toasted bread. Enjoy with a bowl of soup, side of sweet potato fries, or a side salad.
For a vegan grain free appetizer:
Select bowl shaped lettuce leaves such as romaine or little gem or similar. Wash and dry the lettuce leaves. Simply add a scoop of the chickpea salad to each lettuce leaf and garnish with chopped green onions or fresh or dried chopped chives or a sprinkle of paprika. A small cookie scoop makes perfect little balls for these tasty appetizers.
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