Why do we love chickpeas so much...
There are so many delicious chickpea recipes!! Aside from one of our favorite chickpea recipes hummus, chickpeas can be used to make nutritious salads, tacos, casseroles, and sandwiches. They pair well with a variety of bold flavors from light and bright citrus honey salads to the deep and savory flavors of chickpea curry. They are so versatile and a great alternative for meat based meals.
Are chickpeas healthy? Yes!
Chickpeas are considered a great source of nutrition. Chickpeas are full of protein, fiber, and complex carbohydrates. While canned chickpeas are a great choice, we prefer dried chickpeas. Dried chickpeas are more cost-effective than canned and are also lower in sodium.
“Chickpeas are high in dietary fiber, especially a soluble fiber called raffinose. The good bacteria in your gut break this down so your colon can digest it slowly. Studies have found that eating more chickpeas can help make bowel movements easier and more regular. They can help lower cholesterol”***
Can chickpeas be eaten raw? No!
Raw chickpeas should not be eaten. Chickpeas like all legumes need to be cooked to an internal temperature of 165° Fahrenheit to be consumed safely. Canned chickpeas have been cooked to this temperature prior to canning and can be eaten directly from the can. Dried chickpeas should be soaked and cooked to this temperature.
Why you will love this chickpea salad recipe:
- Healthy: this is a healthy vegetarian option to traditional tuna salad. It also can be easily made vegan (see recommendation below).
- Quick & Easy: don't we all love quick and easy (and healthy). Once the beans are cooked or if you have some extra cooked chickpeas, just mix in the couple more ingredients and you have a delicious salad or sandwich.
- Add your own twist: we like our version but you can also add in some of your own fun additions, like tomatoes or goat cheese or chives. This a great recipe to get creative!
- Make ahead: this is a great make-ahead recipe, perfect if you are planning to serve it as a part of a big feast, or using it for meal prep.
Simple Chickpea Salad
Plant Based Chickpea Salad
Why you will love this chickpea salad recipe:
Healthy: this is a healthy vegetarian option to traditional tuna salad. It also can be easily made vegan (see recommendation below).
Quick & Easy: don't we all love quick and easy (and healthy). Once the beans are cooked or if you have some extra cooked chickpeas, just mix in the couple more ingredients and you have a delicious salad or sandwich.
Add your own twist: we like our version but you can also add in some of your own fun additions, like tomatoes or goat cheese or chives. This a great recipe to get creative!
Make ahead: this is a great make-ahead recipe, perfect if you are planning to serve it as a part of a big feast, or using it for meal prep.
1 cup dried garbanzo beans
⅔ cup diced celery
½ cup diced red onion
¼ cup dice pickle
⅔ cup mayonnaise*
2 tsp dijon mustard
1 tbsp pickle juice
1 tsp salt
1 tsp pepper
1 ½ tsp garlic powder
In four cups of water soak 1 cup of dried chickpeas for 8 hours. Once they have doubled in size, drain. (Here is our quicker instant pot method for cooking)
- Boil 4 cups of water on the stove at medium-high heat. Add soaked chickpeas. Simmer for one hour or until you can easily squish them with a fork. Keep ¼ cup cooking water, then drain chickpeas.
- Place drained chickpeas in a food processor or blender and pulse until you have small chunks.
Put chunked chickpeas in a large bowl.
Add celery, red onion, and pickle, stir until combined.
In a separate bowl mix the mayonnaise, mustard, pickle juice, salt, pepper, and garlic powder. Once combined add to the chickpea celery mixture.
Enjoy as-is or serve on bread for a chickpea salad sandwich.
*To make this recipe vegan we like Sir Kensington's Vegan Mayonnaise.
**Store in the refrigerator for up to 7 days.
Find some of our other favorite chickpea recipes:
Easy Gluten Free Garbanzo Bean Pancakes Pancakes are one of the greatest breakfasts foods ever created, and we think we can all agree that nothing is better than pancakes from scratch.
Chickpea Taco Salad Our taco salad recipe is a meatless taco salad loaded with fresh ingredients giving it an outstanding burst of flavor – and we mean to say, healthy flavor with a crunch!
8 Flavors of Roasted Chickpeas We love roasted chickpeas! They are a healthy and delicious snack, that is quick and easy to prepare.
Cumin & Thyme Hummus The thyme and cumin for an unexpected twist. Thyme has a sweet, earthy flavor that rounds out the heat and punch of the cumin.
If you try this recipe or a variation, let us know! Leave a comment, rate it, and don’t forget to tag a photo @PalouseBrand on Instagram.
*** Nelson, Angela. “Health Benefits of Chickpeas.”WebMD, WebMD, https://www.webmd.com/food-recipes/health-benefits-chickpeas.