Chickpea & Nut Seaside Salad
This delightful Chickpea & Nut Seaside Salad offers a plant-based twist on traditional tuna salad, perfect for those craving a savory, umami-rich meal without the fish. Packed with protein from chickpeas and healthy fats from almonds and seeds, this salad is not only satisfying but also incredibly versatile. Serve it on whole-grain bread, in lettuce wraps, or on a bed of greens for a refreshing lunch or dinner option. This recipe is simple to prepare and can be made ahead of time, making it an ideal choice for meal prep. Enjoy the burst of flavors with each bite, enhanced by the crunch of fresh vegetables and the zing of lemon juice and soy sauce.
4
Servings
162
Calories
13
Ingredients
Ingredients
almonds
1/2 cup (rinsed and soaked overnight)
sunflower seeds
1/2 cup (rinsed and soaked overnight)
sesame seeds
1/4 cup (rinsed and soaked overnight)
canned chickpeas
1 cup (drained and rinsed)
lemon juice
2 tablespoons (freshly squeezed)
water
1 tablespoon (can be from chickpea cooking water)
soy sauce
1 tablespoon (low sodium preferred)
flax seeds or olive oil
2 teaspoons (if using flax seeds, grind before using)
kelp powder
1-2 teaspoons (adjust to taste)
mayonnaise
1/2 cup (vegan mayonnaise can be used)
celery
1 stalk (minced)
red onion
1/3 cup (minced)
fresh parsley
2 tablespoons (minced)
Instructions
1
Rinse the almonds, sunflower seeds, and sesame seeds thoroughly. Place them in a bowl, cover with water, and let them soak overnight. After soaking, rinse and drain the nuts and seeds.
2
In a food processor, combine the soaked almonds, sunflower seeds, sesame seeds, canned chickpeas, lemon juice, water, soy sauce, flax seeds or olive oil, and kelp powder. Blend the mixture until well combined but still slightly chunky, about 1-2 minutes.
3
In a separate bowl, mix together the mayonnaise, minced celery, minced red onion, and minced parsley until the vegetables are evenly coated.
4
Fold the chickpea and nut mixture into the mayonnaise mixture. Stir gently to combine all ingredients, making sure not to over-mix.
5
Cover the salad and refrigerate for a minimum of 30 minutes to allow the flavors to meld. The salad can be stored in the refrigerator for 2-3 days.
Nutrition Information
12
Fat
10
Carbs
5
Protein
3.5
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Chickpea & Nut Seaside Salad?
It is a plant-based, umami-rich alternative to traditional tuna salad made with chickpeas, almonds, and various seeds.
Is this recipe vegan?
Yes, the recipe is naturally vegan provided you use a vegan-friendly mayonnaise.
How long should I soak the almonds and seeds?
The almonds, sunflower seeds, and sesame seeds should be soaked overnight for the best texture and digestibility.
What gives the salad its 'seaside' flavor?
The kelp powder provides the distinct briny, umami flavor that mimics the taste of the sea.
How many servings does this recipe yield?
This recipe makes approximately 4 servings.
How many calories are in one serving?
Each serving contains approximately 162 calories.
What is the protein content of the Chickpea & Nut Seaside Salad?
Each serving provides about 5 grams of plant-based protein.
How long can I store this salad in the refrigerator?
The salad can be safely stored in the refrigerator for 2 to 3 days.
Can I substitute the almonds for another nut?
Yes, walnuts or cashews can be used as a substitute, though it will slightly change the flavor and texture.
What can I use instead of flax seeds?
If you do not have flax seeds, you can use 2 teaspoons of olive oil instead.
Is this recipe gluten-free?
To ensure it is gluten-free, use a certified gluten-free soy sauce or tamari.
Do I need to cook the canned chickpeas?
No, canned chickpeas are already cooked. Simply drain and rinse them before adding them to the processor.
What is the fat content per serving?
There are 12 grams of fat per serving, primarily from the nuts, seeds, and mayonnaise.
How much fiber is in this salad?
Each serving contains 3.5 grams of dietary fiber.
Can I use bottled lemon juice?
While fresh lemon juice is preferred for its zingy flavor, bottled lemon juice can be used in a pinch.
What should I serve this salad with?
It is excellent on whole-grain bread, inside lettuce wraps, or served atop a fresh bed of mixed greens.
Is it necessary to use a food processor?
A food processor is recommended to achieve the right chunky consistency quickly, but you could finely chop ingredients by hand if necessary.
Can I skip the kelp powder?
Yes, you can skip it, but the salad will lose its characteristic 'seaside' or fish-like flavor profile.
How much soy sauce should I use?
The recipe calls for 1 tablespoon of soy sauce, ideally a low-sodium version.
Should the chickpea mixture be smooth?
No, you should blend it until it is well combined but still slightly chunky for the best mouthfeel.
Why do I need to let it refrigerate for 30 minutes before eating?
Refrigerating allows the flavors of the kelp, lemon, and vegetables to meld together properly.
Can I add more vegetables to the mix?
Yes, adding finely diced bell peppers or cucumbers can provide extra crunch and nutrients.
Is this salad suitable for weight loss?
With 162 calories and a good balance of fiber and healthy fats, it can be part of a healthy weight management plan.
Can I use aquafaba in this recipe?
Yes, the recipe suggests the 1 tablespoon of water can be replaced with the liquid from the chickpea can (aquafaba).
What kind of onion works best?
Red onion is recommended for its color and sharp flavor, but green onions or shallots can also be used.
Is this recipe low-carb?
With 10 grams of carbohydrates per serving, it is relatively low-carb compared to grain-based salads.
Can I freeze this salad?
Freezing is not recommended as the texture of the mayonnaise and fresh vegetables will degrade upon thawing.
Can I use dried chickpeas instead of canned?
Yes, but you must soak and cook them thoroughly until tender before using them in this recipe.
How much kelp powder should I add?
Start with 1 teaspoon and adjust up to 2 teaspoons based on your preference for 'oceanic' flavor.
Is this a good meal prep recipe?
Yes, because it stores well for a few days and the flavor improves after sitting in the fridge.