Chickpea “Chicken” Salad

Description

Chickpea “Chicken” Salad

This chickpea “chicken” salad is a high-protein vegetarian twist on the classic chicken salad! With mashed chickpeas, crisp veggies, and almonds mixed in a creamy homemade dressing, it’s a perfect option for a fresh, hearty meatless lunch. Whether you serve it on bread, over greens, or as a dip, it’s easy to make, customizable, and keeps well in the fridge for up to five days!

1 can (15 oz) chickpeas, drained and rinsed
1 rib celery, chopped
2 tbsp red onion, finely chopped
2 tbsp parsley, finely chopped
1 tbsp sliced almonds
Dressing:
1/3 cup mayo
1 tbsp lemon juice
2 tsp Dijon mustard
1 tsp apple cider vinegar
1/2 tsp garlic powder
1/2 tsp salt
1/4 tsp black pepper

Directions:
1. Mash about 2/3 of chickpeas, leaving 1/3 intact.
2. Add celery, onion, parsley, and almonds.
3. Mix dressing ingredients and add to salad.

Prep Time: 10 mins
Kcal: 320 per serving

Step-by-Step Guide

Follow these detailed instructions for the perfect texture and flavor.

1. Thoroughly drain and rinse the canned chickpeas. Pat them dry with a clean kitchen towel or paper towels to remove excess moisture, which helps the dressing cling better.
2. Place the chickpeas in a medium mixing bowl. Using a potato masher or fork, mash approximately two-thirds of the chickpeas. The goal is to create a chunky, shredded texture that mimics pulled chicken.
3. To the bowl, add the chopped celery, finely chopped red onion, fresh parsley, and sliced almonds. Stir to combine these ingredients with the mashed and whole chickpeas.
4. In a separate small bowl, whisk together the mayonnaise, lemon juice, Dijon mustard, apple cider vinegar, garlic powder, salt, and black pepper until the dressing is completely smooth and emulsified.
5. Pour the dressing over the chickpea mixture. Using a spatula, fold everything together until all components are evenly coated. Taste and adjust seasoning if needed.
6. For best results, cover and refrigerate the salad for at least 30 minutes before serving. This allows the flavors to meld and develop fully.

Serving Suggestions

This versatile salad can be enjoyed in numerous ways. For a classic lunch, serve it between two slices of whole-grain bread or in a croissant. It also makes a fantastic lettuce wrap filling using butter lettuce or romaine hearts. For a lighter option, serve it over a bed of fresh spinach or mixed greens. You can also use it as a high-protein dip with crackers, pita chips, or fresh vegetable sticks like carrots and bell peppers.

How-to Summary

Drain and rinse one can of chickpeas, then mash about two-thirds of them in a bowl. Mix in chopped celery, red onion, parsley, and almonds. In a separate bowl, whisk together mayo, lemon juice, Dijon mustard, apple cider vinegar, garlic powder, salt, and pepper. Combine the dressing with the chickpea mixture, chill, and serve.

Frequently Asked Questions

Can I make this vegan? Absolutely. Simply substitute the regular mayonnaise with a high-quality vegan mayo. The result will be just as creamy and delicious.

How long does it keep in the refrigerator? Stored in an airtight container, the salad will stay fresh for 4 to 5 days. The flavors often improve after the first day.

What can I use instead of almonds? For a different crunch, try sunflower seeds, chopped walnuts, or pecans. For a nut-free version, use roasted chickpeas or pumpkin seeds.

Can I use dried chickpeas? Yes. Cook 1/2 cup of dried chickpeas according to package directions until tender, which yields roughly the equivalent of one 15-oz can.

Is it freezer-friendly? Freezing is not recommended. The mayonnaise-based dressing and fresh vegetables will separate and become watery upon thawing, resulting in a poor texture.

Common Mistakes to Avoid

• Not Drying the Chickpeas: Skipping the step of patting the chickpeas dry can lead to a watery salad that dilutes the dressing.
• Over-Mashing: Mashing all the chickpeas into a uniform paste removes the appealing texture that mimics chicken salad. Leave some whole for contrast.
• Skipping the Chill Time: Serving immediately doesn’t allow the sharpness of the onion and vinegar to mellow. Chilling is crucial for flavor harmony.
• Using Old Spices: Garlic powder and dried herbs lose potency over time. Ensure yours are fresh for the best flavor impact.

Conclusion

This chickpea “chicken” salad is a testament to how simple, plant-based ingredients can be transformed into a satisfying and protein-rich meal. It’s incredibly adaptable to your taste preferences and dietary needs, making it a reliable staple for quick lunches and snacks. With its make-ahead convenience and delicious versatility, it’s a recipe you’ll return to again and again for a fresh, hearty, and meatless option.