Protein & Fiber-Rich Chickpea Salad Recipe Tastes Like Chicken Salad by Melissa Vickers
Looking for new vegan recipes? Here’s a vegan version of chicken salad, perfect for sandwiches or as a topping on a bed of lettuce. All the additions of vegetables and the dressing ingredients give the mashed chickpeas the “feel” and flavor of a chicken salad. Paired with a good hearty whole-grain bread, it’s a perfect lunch or light dinner.
To make this vegan "chicken" salad recipe you will need to gather all your vegan ingredients. Here is your healthy shopping list: canned chickpeas (read about the health benefits of chickpeas), celery, onion, bell peppers, fresh parsley, vegan mayonnaise, dill or Dijon mustard, apple cider vinegar and garlic powder.
Serve the low-calorie, gluten-free creamy chickpea salad over fresh greens or on bread for a sandwich. It's also delicious eaten on crackers or with fresh cut-up vegetables.
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Cuisine: American
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Servings: 4
Ingredients
- 15 ounces (1 can) chickpeas, drained and rinsed
- 1/2 cup celery, finely chopped
- 1/2 cup onion (red or yellow)
- 1/2 cup bell peppers (mix of colors), finely chopped
- 1/4 cup fresh chopped parsley
- 1/4 cup vegan mayonnaise (regular or low-fat)
- 2 tablespoons dill mustard or Dijon mustard
- 2 tablespoons apple cider vinegar
- 1 teaspoon garlic powder
Helpful Products
- Mini Food Processor
- Cutting Board
- Chef Knife
- Measuring Cups
- Measuring Spoons
- Salt and Pepper
- Can Opener
- Food Processor
- Mini Food Processor
- Mixing Bowl
- Airtight Containers
Recipe Notes
- The original recipe was doubled from what is here, and it made a lot of salad. Unless you and your family will eat a lot of it, this half-version is a better choice.
- I used a mini-food processor to chop the chickpeas and vegetables.
- The original recipe called for dill pickles, but in an effort to hold the sodium level down, I use dill mustard instead. Dijon mustard can be used also.
- Add salt and pepper if you like.
- Garnish with a little smoked paprika or lemon juice.
- This salad keeps well in the refrigerator for up to five days.
Here's how to make it:
- In a large bowl, mash the chickpeas with a fork or a potato masher until a coarse “shredded chicken” texture is achieved.
- Add the celery, onion, peppers and parsley to bowl and mix well.
- In a separate small bowl whisk together the mayonnaise, mustard, vinegar and garlic powder. Pour over the chickpea mixture and toss until well mixed. Cover the salad and refrigerate for at least 30 minutes to allow the flavors to blend.
Nutrition Facts Per Serving
Calories: 88
Total Fat: 2.8g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 199mg
Total Carbohydrate: 12.9g
Dietary Fiber: 3.1g
Total Sugars: 2.7g
Protein: 3.5g
Vitamin D: 0mcg
Calcium: 34mg
Iron: 1mg
Potassium: 120mg
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. This recipe has been analyzed by VeryWellFit. However, any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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