Sunday, April 21, 2024

Chickpea “Hen” Salad – Recent, Simple, and Plant-Based mostly


Chickpea “Hen” Salad will trick your tastebuds in the perfect method. This straightforward chickpea recipe is a superb plant-based, protein-packed lunch possibility!

smashed chickpea salad on a piece of gluten free toast

Guys, we’re giving cauliflower the time off (you’re welcome, cauliflower). It’s chickpea’s time to shine on this insanely scrumptious, plant-based, vegan swap for rooster salad.

Chickpea “Hen” Salad will trick your style buds in the perfect method. It tastes precisely like rooster salad however is meat free, a cinch to whip up, contemporary, protein-packed, and make-ahead so you may have wholesome filling lunches readily available all week lengthy.

In case you’re searching for vegan or vegetarian lunchtime concept — this straightforward recipe is a MUST TRY!

chickpea chicken salad on toasts and lettuce cups

Smashed Chickpea Salad = Vegan Swap for Hen Salad

Final yr I labored with a dietitian pal to develop an e book of plant-based recipes for her shoppers, and this smashed chickpea salad, aka a vegetarian model of basic rooster salad, was one in all my very favorites. When she shared the idea, I assumed there was no method I’d have the ability to use chickpeas to create a dish that not solely resembled however TASTED like rooster salad…

I’ve by no means been extra blissful to be improper!

Chickpea “Hen” Salad will not be solely a wholesome lunch concept for work or college that’s stuffed with protein and fiber, however it tastes unbelievable! Recent, crunchy, crispy, creamy, herby — all of the issues. It hits all the appropriate taste and texture notes and is oddly irresistible?

hand holding a can of reduced sodium chickpeas

Substances Wanted

This creamy chickpea salad is made with fridge and pantry staples in about 10 minutes. Plus it retains nicely all week lengthy because it’s plant/bean-based. Right here’s what you’ll want:

  • Chickpeas: I exploit canned chickpeas (additionally known as garbanzo beans), vs cooking dried beans, so the recipe stays within the fast and simple lunch class. I wish to mash the chickpeas fairly nicely however you may go away as a lot or as little complete to attain your required “rooster” salad texture.
  • Celery: supplies an irresistible crunch. I don’t love celery in my rooster salad, however it’s should within the chickpea model!
  • Pickles: present a tangy crunch. Use no matter you’ve bought within the fridge – spears, slices, cornichons, and so on.
  • Shallot or Onion: supplies extra spicy crunch. Are you sensing a theme right here? Love the creamy/crunchy texture of this salad! Be happy to make use of crimson onion or inexperienced onion when you have it readily available as an alternative.
  • Mayonnaise: we maintain vegan mayonnaise readily available for Gwen, who’s allergic to eggs and dairy, which is what I exploit on this chickpea salad. I like Hellman’s vegan mayonnaise of all of the varieties we’ve tried. Be happy to make use of common mayo, however know that the majority common mayonnaise is made with eggs.
  • Recent lemon juice: a drizzle actually wakes up and brightens this salad.
  • Dijon mustard: supplies a pleasant depth of taste. You possibly can use yellow mustard in a pinch.
  • Recent dill: I actually love contemporary dill finest on this chickpea rooster salad. You should use dried dill for those who should, however give it a attempt no less than as soon as with contemporary — it’s a deal with!

Put Your Personal Spin On It

As written, it is a incredible base recipe for chickpea “rooster” salad. That mentioned, be at liberty to decorate it up and make it your individual. Listed below are some concepts:

  1. Add dried cranberries, sliced grapes, or minced apple for just a little little bit of sweetness.
  2. Add minced contemporary peppers or roasted crimson peppers.
  3. Swap the pickles for drained capers, minced inexperienced olives, and/or minced kalamata olives to provide the chickpea salad a Mediterranean spin. A sprinkle of feta cheese can be divine too!
  4. Add nuts like chopped pecans, chopped almonds, or sliced almonds for added crunch and taste.
  5. Go away it chunky. Like I mentioned, I wish to mash the chickpeas fairly easy, however be at liberty to mash much less of the chickpeas for a chunkier-style salad.

ingredients for chickpea chicken salad on a cutting board

Easy methods to Serve Chickpea “Hen” Salad

Identical to rooster salad, this vegan chickpea salad is tremendous versatile by way of find out how to serve it. Listed below are my favorites:

  • On toast. I really like Canyon Bakehouse GF bread which, like the bulk gluten free breads, is finest toasted. Dollop the chickpea salad on prime of a bit of toast, or sandwich between two toasted slices. Sliced tomato is good inside!
  • In lettuce cups. Use butter lettuce cups or romaine hearts to get pleasure from this salad as a lettuce wrap.
  • Pita bread. I like MyBread or BFREE gluten free pita breads.
  • In a wrap. I like Mission GF tortillas, and have been loving EggLife egg white wraps, too!
  • With crackers. Easy Mills almond crackers are nice for turning this salad right into a tasty dip.
  • Over greens. Scoop over a mattress of greens for a protein-packed salad.

Nice for Meal Prep

Since this rooster chickpea salad is plant-based, it should maintain rather well within the fridge for five days / the standard work week. That mentioned, be at liberty to portion the vegan rooster salad into individual-sized storage containers and maintain within the fridge for seize and go lunches.

This recipe additionally makes for AWESOME mason jar salads! Scoop the smashed chickpea salad into the underside of a 16oz wide-mouth mason jar then pack the remainder of the jar stuffed with greens (arugula is tremendous tasty.) When it’s time to eat, pour the combination right into a bowl then dig in.

chickpea chicken salad in a mixing bowl

Easy methods to make Chickpea “Hen” Salad

Begin by including a drained and rinsed can of chickpeas (additionally known as garbanzo beans) into a big bowl.

cooked garbanzo beans in a mixing bowl

Use the again of a fork or a potato masher to mash them up. I wish to mash almost all of the chickpeas up, however be at liberty to go away some complete / chunky for those who want.

smashed garbanzo beans in a mixing bowl

You’ll see the peels draw back from the beans as you mash — it’s FINE. Resist the temptation to drag them out — you gained’t discover them within the remaining salad!

smashed chickpeas in a mixing bowl

To the mashed chickpeas add minced onion or shallot, minced celery, minced pickles, contemporary dill (dried dill pictured right here), vegan mayo, dijon mustard, lemon juice, salt, and pepper, then combine the substances nicely to mix.

As you may see, all of the crunchy substances are finely minced so every chew is stuffed with crunch!

Ingredients for smashed chickpea salad in a mixing bowl

That’s all she wrote — advised you this was a easy dish! My recommendation is to RUN to the kitchen to raid the fridge and pantry and whip up this straightforward, vegan model of rooster salad ASAP. Let me know what assume – get pleasure from!

Chickpea chicken salad on a piece of gluten-free toast

Extra Simple Lunch Concepts

Chickpea “Hen” Salad


Chickpea “Hen” Salad will trick your tastebuds in the perfect method. This straightforward chickpea recipe is a superb plant-based, protein-packed lunch possibility!


  • 15oz can lowered sodium chickpeas, drained and rinsed
  • 1 stalk celery, minced
  • 1/4 cup minced pickles
  • 1/4 cup minced shallot or onion
  • 2 – 4 Tablespoons common or vegan mayonnaise, relying on how creamy you prefer it
  • 2 teaspoons contemporary lemon juice
  • 1 teaspoon Dijon mustard
  • 1 Tablespoon minced contemporary dill OR 1/2 teaspoon dried dill
  • salt and pepper, to style
  • For serving: lettuce wraps or cups, combined greens, gluten free pita bread, gluten free toast, gluten free crackers


  • Add chickpeas to a big mixing bowl then use a potato masher or the again of a fork to smash 3/4 of them. Add remaining substances to the bowl then stir to mix. Style then add extra mayonnaise for creaminess or lemon juice for brightness. Serve together with your selection of base or cracker. Retailer within the fridge for as much as 5 days.

This recipe is courtesy of Iowa Lady Eats,

Photo collage of chickpea chicken salad

Pictures by Ashley McLaughlin


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