This recipe swaps chicken for chickpeas and the result is absolutely delicious!
Our vegan chicken salad uses chickpeas instead of chicken to create a healthy meatless starter. Cashews play the main role in the dairy-free, vegan mayo and give this alternative version to chicken salad an experience without saturated fat. Perfect for meal prep or serving to a large group of like-minded people, you might even want to make a double serving.
Cha-ching! Chickpeas make meat-free starters
In the Phenomena of a Phoenix, the humble little chickpea rises from its hummus-based roots. Like a once famous celebrity in the middle of a perfect comeback, the chickpea star rises. Again. You’ve seen it in dessert spreads and made crispy in small snack bags. Chickpeas are also great for curries and other vegetarian dishes. But you’ve never seen chickpeas in this role!
Pureed beyond recognition, the chickpeas are pulverized in a food processor. A nimble hand holding a fork can also achieve the look of a shredded chicken. Whichever tool you use, just try to make sure there isn’t an intact chickpea in the bunch.
Consider cooking your own chickpeas
Since the vegan mayonnaise calls for soaked cashews, you may want to cook your own chickpeas. Soaked cashew nuts take a while (preferably overnight) to soften enough to turn into a creamy base. In this case, you can easily soak and cook the chickpeas while the cashews do their thing. A big advantage of soaking and cooking chickpeas is their low sodium content. If you’re wondering whether chickpeas are healthy, canned beans averages between 300 and 400 milligrams of sodium per half-cup serving, depending on the brand.
Alternatively, homemade chickpeas do not contain sodium. Another benefit of cooking your own chickpeas (or other legumes) lies in the fact that the more you rinse them, the easier it is to digest. First rinse them off before soaking them overnight. Then rinse them again and change the water before boiling them. Rinse again and it is almost a guarantee that your digestion will be good for you.
And of course, chickpeas are healthy. Full of protein and fiber, a cup will keep these babies full longer. Low in fat and devoid of saturated fat, chickpeas are an absolute boon for weight management.
They’re also great sources of potassium and magnesium, two minerals that standard diets don’t readily provide. One cup of chickpeas contains 474 grams of potassium and 230 milligrams of magnesium. The recommendations for adequate potassium intake by age for most women are 4700 mg per day and magnesium 320 mg per day. Due to the fact that consuming too much mineral can actually cause health problems, always consult a doctor about your personal recommended amount.
How to eat vegan chicken salad
This meatless main course tastes best when you have enough time for the flavors to mingle. To ensure this, add some chill time for maximum effect. You can also change the amount of grapes or onions as you like. Adding candied nuts will take it to another level if it suits your dietary restrictions. Served as is or in cups of butter salad is fantastic. Alternatively, a flatbread on a pita or a low-carb flatbread would taste fantastic. We just eat it straight out of the bowl, like eating a carton of ice cream. So good and nutritious!
- fifteen Ounces Chickpeas from the can, drained and rinsed
- 2 tablespoon Red onion diced
- 1 stem celery diced
- 1 tablespoon fresh dill
- 1/4 Cup Red grapes diced
- 1/3 Cup Vegan cashew-based mayonnaise see notes below
- 1/4 teaspoon Salt-
- 1/4 teaspoon black pepper
Mash the chickpeas with a fork or food processor. Chickpeas should be mashed into small pieces without leaving any whole.
Add the remaining ingredients and stir until everything is well mixed.
Cover and store in the refrigerator until cool.
For the vegan mayonnaise click on the link and follow the recipe for plant-based mayonnaise in our plant-based potato salad. Alternatively, you can buy a pre-made vegan mayo of your choice.
SmartPoints (Freestyle): 4th
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Try this Peanut Chickpea Buddha Bowl or Honey Roasted Chickpeas for more chickpea magic. This no mayo chicken salad contains real chicken but is lower in fat.
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