Chickpea Delight Salad
This Chickpea Delight Salad is a delectable, plant-based alternative to traditional tuna salad, perfect for sandwiches, wraps, or even enjoyed on its own. Rich in protein and fiber from garbanzo beans, it incorporates the creaminess of low-fat mayonnaise, the crunch of fresh vegetables, and a touch of spice for flavor. Ideal for a quick lunch or a picnic treat, this dish is both nutritious and satisfying. Customize with your favorite add-ins for a unique twist, and gather around for a delightful meal that everyone will enjoy!
N/A
Servings
120
Calories
8
Ingredients
Ingredients
Garbanzo beans
1 (28 ounce can, drained and rinsed)
Low-fat mayonnaise
1/2 (cup)
Onion
1/4 (cup, diced)
Celery
1/4 (cup, diced)
Hard-boiled egg
1 (chopped (optional))
Salt
(to taste)
Pepper
(to taste)
Hot sauce
(to taste)
Instructions
1
Begin by draining and rinsing the garbanzo beans thoroughly under cold water.
2
In a food processor, pulse the garbanzo beans until they reach a coarse, crumbly texture – be careful not to over-process; some texture is ideal.
3
Transfer the crushed garbanzo beans to a mixing bowl, then add the low-fat mayonnaise, diced onion, diced celery, and chopped hard-boiled egg (if using).
4
Season the mixture with salt, pepper, and a few dashes of hot sauce to taste, blending well until all ingredients are fully combined.
5
For best results, allow the salad to chill in the refrigerator for at least 30 minutes before serving to let the flavors meld.
6
To serve, use the chickpea salad as a filling for sandwiches, pitas, or tortillas, adding fresh greens or additional toppings as desired.
Nutrition Information
5g
Fat
16g
Carbs
5.25g
Protein
3.75g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Chickpea Delight Salad?
Chickpea Delight Salad is a plant-based alternative to traditional tuna salad, made primarily from garbanzo beans.
What are the primary ingredients in this recipe?
The main ingredients include garbanzo beans, low-fat mayonnaise, diced onion, diced celery, and an optional hard-boiled egg.
How many calories are in a serving of this salad?
Each serving contains approximately 120 calories.
Is Chickpea Delight Salad gluten-free?
Yes, based on the recipe tags, this dish is gluten-free.
How much protein does this salad provide?
This recipe provides 5.25g of protein per serving.
Do I need a food processor for this recipe?
A food processor is recommended to pulse the beans to a coarse, crumbly texture, but you can also mash them by hand.
What is the recommended chilling time?
For the best results and to let the flavors meld, allow the salad to chill in the refrigerator for at least 30 minutes before serving.
How much fiber is in the Chickpea Delight Salad?
Each serving contains 3.75g of fiber.
What is the fat content of this salad?
The salad contains 5g of total fat per serving.
Can I make this recipe vegan?
To make it strictly vegan, use a vegan mayonnaise substitute and omit the optional hard-boiled egg.
What size can of garbanzo beans should I use?
The recipe calls for one 28-ounce can of garbanzo beans.
How do I prepare the garbanzo beans before mixing?
You should drain and rinse the garbanzo beans thoroughly under cold water before processing.
What kind of mayonnaise is suggested?
The recipe specifies using 1/2 cup of low-fat mayonnaise.
How much onion and celery do I need?
The recipe requires 1/4 cup of diced onion and 1/4 cup of diced celery.
Is this recipe spicy?
It includes a few dashes of hot sauce for flavor, which can be adjusted to your personal taste.
How many carbohydrates are in a serving?
There are 16g of carbohydrates per serving.
What are some ways to serve Chickpea Delight Salad?
It can be served as a filling for sandwiches, pitas, or tortillas, or enjoyed on its own with fresh greens.
Is the hard-boiled egg mandatory?
No, the hard-boiled egg is listed as an optional ingredient.
What is the desired texture for the pulsed chickpeas?
The chickpeas should have a coarse, crumbly texture; avoid over-processing them into a paste.
What seasonings are used in this recipe?
The salad is seasoned with salt, pepper, and hot sauce to taste.
Is this salad suitable for picnics?
Yes, it is tagged as an ideal picnic food and a quick meal option.
Can I customize the ingredients?
Yes, you can customize the salad with your favorite add-ins for a unique twist.
How many total ingredients are used?
There are 8 total ingredients listed for this recipe.
Is Chickpea Delight Salad high in protein?
It is described as a protein-rich alternative to tuna salad, providing 5.25g per serving.
What category does this recipe fall into?
It is categorized as a healthy, plant-based sandwich spread or chickpea salad.
Is this a quick recipe to prepare?
Yes, it is designed as a quick meal, involving simple pulsing and mixing steps.
Does this recipe contain sugar?
The recipe data indicates that the sugar content is null or negligible.
Does this recipe contain cholesterol?
Cholesterol information is not provided, though it would depend on the mayonnaise and egg used.
Is the salad served hot or cold?
The salad is served chilled after being refrigerated for at least 30 minutes.
Can this be used as a dip?
While primarily a sandwich filling, its texture and flavor make it suitable for use as a dip for crackers or vegetables.