Pantry Practical Chickpea Salads

As we all find ourselves eating at home, coming up with creative ways to use our freshly stocked canned goods becomes a new challenge. Here are two ways to whip together an easy bean salad using chickpeas or any canned bean on your shelf. Canned beans are a hearty source of plant-based protein, rich in soluble fiber, folate, and magnesium. You can skip the chicken and tuna fish because the beans are the star protein in these salads. One salad is made with a nutty, soy dressing and the other is a more traditional, creamy dressing using Greek yogurt to cut the richness of the mayonnaise. You can mash the chickpeas for a texture closer to chopped chicken or keep them whole. These salads are very forgiving. I never measure the ingredients when making them but I wanted to give you a general guide to follow. Serve these chickpea salads over salad greens, stuffed inside a whole wheat pita or simply with a side of red bell pepper, celery and cucumber strips.

Chickpea Salad with a Soy Peanut Dressing

Ingredients

1 (15 ounce) can chickpeas, drained and rinsed

1/4 cup chopped scallions

1/4 cup chopped celery

2 tablespoons Tahini or peanut butter

1 tablespoon soy sauce

1 tablespoon rice wine vinegar

1 teaspoon honey

2 tablespoons water

Freshly ground black pepper and salt to taste

Chopped peanuts for garnish

Directions

  1. Pour chickpeas in a medium mixing bowl. Mash with a fork, leaving a few beans whole.
  2. Add remaining ingredients to the chickpeas. Mix until combined.
  3. Top with chopped peanuts.
  4. Serving suggestions: Serve over a mixed green salad or stuff inside a whole wheat pita with shredded carrots, lettuce, and chopped scallions.

Chickpea Salad with a Creamy Yogurt Dressing

Ingredients

1 (15 ounce) can chickpeas, rinsed and drained

2 tablespoons fat-free plain yogurt (Greek or regular)

2 tablespoons mayonnaise

1 teaspoon Dijon mustard

1 teaspoon sweet relish

1/4 cup chopped red onion

1/4 cup chopped celery

Salt and freshly ground pepper to taste

Optional: 2 tablespoons freshly chopped basil or dill, 1 teaspoon capers

Directions

  1. Pour chickpeas in a medium mixing bowl. Mash with a fork, leaving a few beans whole.
  2. Add remaining ingredients to the chickpeas. Mix until combined.
  3. Serving suggestions: Serve over a mixed green salad or stuff inside a whole wheat pita with shredded carrots, lettuce, and chopped scallions.

judymatusky.com

 

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