Curried Chickpea Salad
Chickpeas, cucumber and tomato with oil and lemon — no cooking, ten minutes, 9 g of fiber.
Sodium is calculated without salt added to taste.
Estimated; may vary.
A no-cook chickpea salad that works the way a tuna salad works — in a sandwich, in lettuce cups, or straight from the bowl. This is the USDA MyPlate version, at 199 calories a half-cup serving.
The technique is one line: mash about half the chickpeas and leave the rest whole. Whole, they roll around and the filling falls apart; fully mashed, you have made hummus.
Apple and dried cranberries against curry powder is the combination that makes it, and none of it needs a stove.
Ingredients
- Canned Chickpeas1/3, rinsed and drained (80 g)
- Celery1 1/4 tablespoons, diced (10 g)
- Apple (Gala)1 1/4 tablespoons, diced (11 g)
- Mayonnaise2 teaspoons, low fat (9.3 g)
- Cranberries (Dried, Sweetened)2 teaspoons (5 g)
- Onions (Red)2 teaspoons, diced (4.7 g)
- Curry powder2 teaspoons
- Dijon mustard1 teaspoon, small squeeze
- Dried thyme1/4 teaspoon, pinch
- Black peppera pinch, ground
- Salta pinch, to taste
- Mash half the chickpeas. Whole, they will not hold; fully mashed, it turns to hummus.
- Mix the dressing separately before it meets the chickpeas, or the curry powder clumps.
- It keeps 3 days at 40°F (4°C) or below and is better on day two. Good in a sandwich, in lettuce cups, or on crackers.
- Contains: eggs (mayonnaise). Check your curry powder — a few blends include wheat.
- Naturally gluten-free as written. Vegan version: a plant-based mayonnaise works with no other change.
Method
- Wash your hands and all surfaces before you start.
- Rinse and drain the chickpeas well, then pat them dry. Wet chickpeas water down the dressing.
- Mash about half of them roughly with a fork and leave the rest whole. That mix of textures is what makes this hold together like a sandwich filling instead of rolling around the bowl.
- Stir the mayonnaise, dijon, curry powder, thyme, pepper and salt together in a small bowl first. Mixed separately, the curry powder disperses evenly instead of leaving yellow patches.
- Fold the dressing through the chickpeas.
- Add the celery, apple, red onion and dried cranberries and fold gently.
- Taste for salt and chill 20 minutes if you have time — the curry powder needs a few minutes to bloom in the dressing.
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