Smashed Chickpea Salad (Sandwich or Bowl)
Smashed Chickpea Salad serves: 2 servings (about 1/2 cup or 120 ml salad per serving)
Prep Time: 10 minutes | Cook Time: 10 minutes | Total Time: 20 minutes
This versatile little salad is excellent as a sandwich or a salad bowl. Check below for serving options plus sandwich and bowl nutritional information.
Ingredients:
- One 15-oz (425-g) can chickpeas, drained and rinsed
- 2 celery stalks, finely chopped (about 1/2 cup or 51 g)
- 1/2 red onion (about 1/4 cup or 29 g), finely chopped
- 1/4 cup (39 g) finely chopped dill pickles (optional)
- 1/4 cup (60 g) tahini
- 1 1/2 Tbsp apple cider vinegar
- 2 tsp Dijon mustard
- 1/8 tsp salt
- 1/8 tsp black pepper
- 2 tsp dried dill weed (optional)
Instructions:
- Read through recipe and put all ingredients in your work area before starting your prep.
- Place the chickpeas, celery, onion and dill pickles (if using) in a mixing bowl.
- Whisk together the tahini, vinegar, mustard, salt, black pepper and dill weed (if using). Pour this dressing over the chickpeas. Use a fork to mash about half of the chickpea mixture, leaving the other half intact or just a little crushed. Mix everything well, season to taste and serve.
Notes:
Serving suggestions: Smashed Chickpea Salad Sandwich or Smashed Chickpea Salad Bowl, below.
Storage tip: Smashed Chickpea Salad will keep in an airtight container in the refrigerator for 5-7 days.
Nutrition Information Per Serving:
393 calories, 20.3 g total fat, 2.6 g saturated fat, 8.5 g polyunsaturated fat, 7 g monounsaturated fat, 0 mg cholesterol, 624 mg sodium, 437 mg potassium, 41.3 g total carbohydrates, 12.7 g fiber, 7.8 g sugar, 15.5 g protein, 22% calcium, 24% iron
Smashed Chickpea Salad Sandwich
Smashed Chickpea Salad Sandwich serves: 1 serving (double recipe for 2 people)
Prep Time: 5 minutes | Cook Time: 5 minutes | Total Time: 10 minutes
Ingredients:
- 1 serving (about 1/2 cup) Smashed Chickpea Salad (recipe above)
- 2 slices of your favorite gluten-free bread, toasted
- 1/2 tomato, sliced thinly
- 1/2 small cucumber, sliced thinly
- 2 romaine or butter lettuce leaves
Instructions:
- Read through recipe and put all ingredients in your work area before starting your prep.
- Pile the chickpea salad on top of 1 slice of toast. Cover with the tomato slices, cucumber slices and romaine, as well as the other slice of toast.
- Cut sandwich in half and serve.
Notes:
Make it nightshade-free: Replace the 1/2 tomato with 1/2 cup (55 g) grated carrot.
Nutrition Information Per Serving of Smashed Chickpea Salad Sandwich:
585 calories, 24.7 g total fat, 3 g saturated fat, 9.8 g polyunsaturated fat, 9.4 g monounsaturated fat, 0 mg cholesterol, 919 mg sodium, 919 mg potassium, 76.6 g total carbohydrates, 16.7 g fiber, 15 g sugar, 20.1 g protein, 26% calcium, 31% iron
Smashed Chickpea Salad Bowl
Smashed Chickpea Salad Bowl serves: 1 serving (double recipe for 2 people)
Prep Time: 5 minutes | Cook Time: 25 minutes | Total Time: 30 minutes
Ingredients:
- 1/3 cup (57 g) dry quinoa
- 1 cup (240 ml) water
- 3 romaine or butter lettuce leaves, chopped (about 2 cups)
- 1/2 small tomato, chopped
- 1/2 small cucumber, chopped
- 2 tsp olive oil
- Juice of 1/4 fresh lemon
- Salt, to taste
- Black pepper, to taste
- 1 serving (about 1/2 cup) Smashed Chickpea Salad (recipe above)
Instructions:
- Read through recipe and put all ingredients in your work area before starting your prep.
- Rinse the quinoa under running water in a fine sieve. Transfer it to a small saucepan and add a pinch of salt and water. Bring the quinoa and water to a boil. Reduce to a simmer and cover. Simmer, covered, for 15 minutes, or until the quinoa has absorbed all of the water. Fluff with a fork, cover and allow quinoa to steam for 5 minutes. Season quinoa to taste.
- While the quinoa cooks, toss the lettuce, tomato, cucumber, olive oil and lemon juice together in a mixing bowl. Season to taste with salt and black pepper.
- Top the lettuce mixture with the Smashed Chickpea Salad and the cooked quinoa. Serve.
Notes:
Make it nightshade-free: Replace the 1/2 chopped tomato with 1/2 cup (55 g) grated carrot.
Nutrition Information Per Serving of Smashed Chickpea Salad Bowl:
722 calories, 33.2 g total fat, 4.3 g saturated fat, 11.5 g polyunsaturated fat, 14.5 g monounsaturated fat, 0 mg cholesterol, 798 mg sodium, 1248 mg potassium, 86.8 g total carbohydrates, 20.2 g fiber, 15.6 g sugar, 25.7 g protein, 29% calcium, 46% iron
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