- Jennifer Coatanroch
Chickpea "No-Chicken" Salad
(Vegan, gluten free, soy free, nut free)
Recipe by: Jennifer Coatanroch, La Vie Plenty
Quick, easy, delicious, and perfect to prep ahead of time. This is one of my favorites, any time of the year, but especially in the summer- no oven required. Also, I love picnics, and this is the perfect thing to bring!
I have so many favorite picnic memories. My top two:
The summer of 2020 watching the sunset on a Cape Cod beach with my husband and son.
The summer of 2015, Olivier was 6 months old, and my in-laws were visiting from France. It was a last minute idea to go for a walk and picnic, and I threw whatever I had in the fridge in a bag (cheese, baguette, olives, etc.), and we ate next to a lake in the woods. It was perfect. Olivier's first picnic! What is your favorite picnic memory?
This Chickpea Salad is a great plant-based version of the classic tuna or chicken salad. I love it on its own, in a wrap, or on a salad. SO good!
All of the vegetables can be interchanged with whatever is in-season, or with what you have on hand.
I'm not particular to the brands below, these are just usually what I have on-hand.
I use chickpeas for this recipe, but any bean will do. They are a great source of protein and fiber, which will keep you feeling full. Not to mention the fiber helps with controlling blood sugar levels, lowing cholesterol, reducing inflammation, and much more!
Rinse and drain your beans to remove excess sodium, place them in a mixing bowl, and mash with whatever you have available (muddler, fork, the round end of an ice-cream scoop...anything works!).
Add all of the remaining ingredients to the bowl, and mix with a spoon. That's it. SO easy!
Did I mention how healthy this recipe is?! Only 183 calories per serving, so go ahead and put it on top of healthy whole grain crusty bread! Speaking of bread, I found an amazing bakery at my favorite local Farmers' Market. They are outstanding! I spoke with the owner last week when I was getting my olive bread and Olivier's chocolate croissant, and it turns out he is from France, and is a French Master Baker. No wonder we love his baked goods! If you're in the area, definitely give them a visit.
If you're looking for a non-bread option, try wrapping it in a collard leaf. Delicious and pretty!
For the collard leaf, first, lightly heat the leaf in the microwave (about 10 seconds), or hold over steam from a tea kettle, to make the stem softer and flexible. Cut off the bottom stem, and using a paring knife or a peeler, carefully shave the thick exposed stem of the leaf (trying not to make a whole). Now you can fill your wrap, using one leaf or two, depending on their size.
Place a scoop of salad in the center, and fold up each side. Roll and cut in half. You can use a toothpick to keep it closed if needed.
Other serving ideas are over a green salad, or on top of whole grain crackers. I've also served this as an appetizer in endive leaves, and it was a hit!
If you try this recipe, please leave a comment and let us know what you think!!
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Bon Appétit, and Happy Cooking!
Chickpea "No-Chicken" Salad
Vegan, Gluten free, Soy free, nut free
Yield: 3 servings
1 can chickpeas, drained and rinsed
½ cup diced celery (about one large stalk)
2 tablespoons diced onion
¼ cup diced dill pickle or cucumber
1/2 cup diced tomato
1 1/2 tablespoons mayonnaise of choice (vegan or egg based)
1 1/2 tablespoons plain unsweetened yogurt of choice (vegan or dairy)
2 teaspoons Dijon mustard
1 1/2 tablespoons fresh herb (cilantro, dill, or parsley, etc.)
2 tablespoons diced olives
salt and pepper to taste
In a large bowl, using a fork, potato masher, or muddler, mash the chickpeas until flaked in texture (resembling chicken or tuna salad).
Add the celery, onions, pickles, tomato, mayonnaise, yogurt, mustard, herbs, and olives, and stir until combined.
Season with salt and black pepper to taste.
Serve in a lettuce wrap, on bread, with whole grain crackers, in a tortilla wrap, or over a salad.