Chickpea Salad

AuthorSara FriedrichCategoryDifficultyBeginner

Tuna and egg salad are popular sandwich fillings, but these days, we may be missing some of our usual staples. What if you don’t have ingredients, like eggs, in the fridge? Or, maybe you’re transitioning to a vegetarian diet? This chickpea salad recipe is the perfect high fibre and vegetarian protein packed sandwich filling that uses a common pantry staple – beans (aka pulses)!

Yields4 Servings
Prep Time10 minsTotal Time10 mins

Ingredients
Mashed avocado
 ½ ripe avocado
 Splash lemon juice
 2 tbsp cilantro, chopped
Chickpea mixture
 15 oz can chickpeas (drained and rinsed)* See note for dried chickpeas!
 2 Celery stalks, diced
 3 baby dill pickles, diced
 ½ bell pepper, diced
 2 cloves garlic, minced
 2 green onions, sliced thinly
 1 tbsp Dijon mustard
 2 tsp lemon juice

Instructions
1

In a small bowl, mash together ½ ripe avocado with lemon juice and cilantro. Set aside.

2

In a large bowl, mash the drained and rinsed can of chickpeas with a potato masher.

3

Add diced celery, diced pickles, diced bell pepper, minced garlic, sliced green onion and the mashed avocado. Stir to combine.

4

Stir in Dijon mustard and season with lemon juice and salt and pepper to taste.

5

Enjoy as a sandwich filling, on top of crackers, or as a dip with celery sticks and sliced cucumbers!

Instructions for dried chickpeas
6

Soak 1 cup of dried chickpeas in 3 cups of cold water overnight.

7

Drain the water and add soaked chickpeas to a pot along with 3 cups of water. Bring chickpeas to a boil on high.

8

Reduce heat and simmer for 1.5-2 hours (you want the chickpeas to be tender). Drain and rinse once fully cooked.

Did you try this recipe? Take a photo and tag us on Instagram @copemanclinic!

Nutrition Facts

Serving Size 1 Serving

Servings 4


Amount Per Serving
Calories 225
% Daily Value *
Total Fat 6g10%
Saturated Fat 0.5g3%
Sodium 340mg15%
Potassium 550mg16%
Total Carbohydrate 35g12%
Dietary Fiber 11g44%
Sugars 7g
Protein 11g22%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

 

Ingredients

Ingredients
Mashed avocado
 ½ ripe avocado
 Splash lemon juice
 2 tbsp cilantro, chopped
Chickpea mixture
 15 oz can chickpeas (drained and rinsed)* See note for dried chickpeas!
 2 Celery stalks, diced
 3 baby dill pickles, diced
 ½ bell pepper, diced
 2 cloves garlic, minced
 2 green onions, sliced thinly
 1 tbsp Dijon mustard
 2 tsp lemon juice

Directions

Instructions
1

In a small bowl, mash together ½ ripe avocado with lemon juice and cilantro. Set aside.

2

In a large bowl, mash the drained and rinsed can of chickpeas with a potato masher.

3

Add diced celery, diced pickles, diced bell pepper, minced garlic, sliced green onion and the mashed avocado. Stir to combine.

4

Stir in Dijon mustard and season with lemon juice and salt and pepper to taste.

5

Enjoy as a sandwich filling, on top of crackers, or as a dip with celery sticks and sliced cucumbers!

Instructions for dried chickpeas
6

Soak 1 cup of dried chickpeas in 3 cups of cold water overnight.

7

Drain the water and add soaked chickpeas to a pot along with 3 cups of water. Bring chickpeas to a boil on high.

8

Reduce heat and simmer for 1.5-2 hours (you want the chickpeas to be tender). Drain and rinse once fully cooked.

Chickpea salad