Chickpea salad 021521

Heart Healthy Lunch – Chickpea Salad

My go-to heart-healthy lunch is this chickpea salad … It is chickpeas, chopped onions, carrots and celery with added mustard/mayo dressing—delicious! Chickpeas are full of nutrition but only a few calories and packed with fiber and protein. They are another superfood that also may be one of the most environmentally friendly legumes. Other ways you might enjoy your chickpeas are in Middle Eastern foods such as hummus or falafel.

Place a scoop of chickpea salad over a bed of lettuce and garnish with cherry tomatoes and avocados (as photographed) OR take a scoop of chickpea salad and put it over half of an avocado (lower calories and less fat!). Chickpea salad is easy to prepare and full of protein and fiber.

For more healthy eating tips, be sure to read The Power of 5: The Ultimate FormulaOur insight about Sweets will help you make healthier choices with your food.

To healthy eating and a healthy heart! ❤️

Melissa

P.S. Remember to follow me in the Power of 5 Test Kitchen and join in the happenings!

Chickpea Salad 021521

Chickpea Salad

Chickpea salad is a quick and easy way to enjoy a heart-healthy lunch filled with fiber and important nutrients. So many ways to enjoy! ✨
Prep Time 10 mins
5 mins
Total Time 15 mins
Course Lunch
Cuisine American
Servings 3 servings
Calories 253 kcal

Equipment

  • Food Processor
  • Sharp cutting knife
  • Bowl

Ingredients
  

  • 1 can organic garbanzo beans/chickpeas
  • 2 stalks celery Chopped finely.
  • 1 medium carrot or shredded carrots About 1/4 cup.
  • small onion Chopped finely.
  • 1 tsp. spicy brown mustard Or to taste.
  • 2 Tbsp. avocado mayonnaise Regular or vegan.
  • salt and pepper

Instructions
 

  • Put the well-rinsed chickpeas and chopped vegetables into a food processor. Pulse a few times to combine, but do not over blend.
  • If you don't have a food processor, you can use a mixer, Magic Bullet blender, or mortar and pestle, or you can chop all veggies and chickpeas together until they are combined.

Mustard/Mayonnaise Dressing

  • In a separate mixing bowl, mix mustard, mayonnaise and seasonings. Add more of one condiment than the other based on your preference. I love mustard, so my chickpea salad is heavy on the spicy brown stuff!
  • Add dressing to the chickpea and veggie mixture and stir until well-blended. Serve on a bed of lettuce with added veggies or half of a pitted avocado!

Notes

Melissa's Modifications: If you do not like chickpeas, you can replace them with baked tofu. Butter beans also make a smooth and flavorful replacement. There would be no need to put these through the food processor as they are very soft and can be hand mixed. 
Another option to try is jackfruit, which I have talked a lot about in my food blogs...this also does well as a replacement and is packed full of nutrition.
Nutritional Values: 9.2g Fat; 286mg Sodium; 20g Carbs; 8.8g Fiber;7.8g Protein