Discover more from Mike in NYC
Mike’s Kitchen: Recipe Time
There may not be another plant-based meal that has saved me in a pinch more than chickpea salad. It takes less than 5 minutes to make, uses ingredients that can be stored for weeks and is filled with health benefits, so I thought I’d share here to encourage others to try it on a busy weeknight or as an easy weekend snack.
This dish was basically invented as a plant-based alternative to tuna salad, and while I haven’t had tuna for a while now, the taste of this dish brings back all those delicious memories.
1 can chickpeas, rinsed - try to get the low sodium ones
1-2 tablespoons of vegan mayo
Suggested spices: turmeric, salt, pepper, garlic powder
1/4 onion, diced - yellow or red based on preference (this is also optional)
1 teaspoon of lemon juice
Mash the chickpeas, mayo, onion and spices in a bowl until most chickpeas are smashed, while leaving a few with a little texture.
Add to toast or a collard green with a slice of fresh tomato, and you’re ready to go.
Some key notes:
You can add avocado or substitute it for mayo for a slightly healthier version
Vegan mayo is probably top of the list of “vegan products that actually taste like the original”. No clue why they need to put eggs in mayo.
If you add turmeric, also add black pepper since it unlocks all of the anti-inflammatory benefits of turmeric
Chickpeas are incredible. If you’re like me and use the entire can in one sitting, you’re getting 21g of protein, compared with just 16g in a can of tuna. The tuna also provides no fiber, which the chickpeas have in mounds (35g per cup)
Watching carbs? Use a giant collard green to roll up into a wrap instead of bread. If you are using bread, use whole wheat.
Basically, I think of this salad as a smoothie for the savoury folks. Smoothies are great because you can throw together a number of health foods and blend it up into one healthy powerhouse. Same thing here. Chickpeas (and bread) for protein and fiber, turmeric for inflammation protection, avo for healthy fats, tomatoes, and leafy greens if desired.
Hit me up when you make this next and decide to spare the tuna :)
Thanks for reading,