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5 Minute Chickpea Salad with Yogurt Dressing

Smashed Chickpea Salad


Hearty chickpeas, creamy tahini-yogurt dressing, sweet dates, and crunchy vegetables. A healthy lunch ready in 5 minutes.

Smashed Chickpea Salad

Lunch is served, in just 5 minutes. Hearty chickpeas, creamy tahini-yogurt dressing, sweet dates, and crunchy vegetables come together to create the best veggie sandwich, toast topper, salad booster, cracker buddy, or power bowl addition.

I developed this recipe to cure my own lunchtime blues. (Yes, even when you write a book on lunch, you can run out of ideas… especially as a new parent who needs food fast!). It’s easy, quick, and offered the perfect switch-up from our current routine (usually leftovers or eggs on toast—good but gets old quickly).

Quick and Easy Chickpea Salad Ingredients

  • Canned chickpeas (garbanzo beans)
  • Celery
  • Kale
  • Red onion
  • Dates
  • Yogurt
  • Tahini
  • Lemon
  • Cumin
  • Garlic
  • Salt

How to Serve Tahini-Yogurt Dressing

Beyond this recipe, the tahini sauce is delicious on anything savoury coming out of your kitchen that needs a creamy boost. Try roasted vegetables, salads, loaded sweet potatoes, toast, chicken salad, chickpea tuna salad, crackers, veggies, and so on; the recipe makes a little extra on purpose for this reason.

While I love a tuna salad or chicken salad sandwich, I do like to keep most of my meals vegetarian, especially at lunchtime. Using chickpeas in place of tuna or chicken still provides protein, along with layers of texture and flavour.

Smashed Chickpea Salad

Chickpea Tuna Salad (Vegan) and Other Flavoring Ideas

This recipe’s dressing and salad are Middle Eastern-influenced, with tahini, cumin, yogurt, and lemon, which I think is the perfect pair for chickpeas and dates. But, you can add your flavor twist! Here are some ideas:

  • Chickpea salad with fresh herbs and scallions
  • Chickpea dill salad
  • Chickpea tuna salad vegan variation with chopped pickles and/or lemon and vegan mayo
  • Curried (with madras curry powder)

Can I use a different bean in chickpea salad?

Yes. White beans would work, offering a similar meaty-creamy texture and full-bodied flavour. Northern beans would be my second choice. Black beans are typically drier and would not work well here.

How to Make Chickpea Salad Vegan

Use plain vegan yogurt in place of the dairy yogurt, or a combination of vegan yogurt and vegan mayonnaise. I like this option for a chickpea tuna salad vegan version.

How Long Does Chickpea Salad Keep?

Meal-prep to the rescue! Refrigerate your chickpea salad (just the salad, not assembled into a sandwich or in a bowl) up to 4 days. Re-season with additional lemon and salt to perk things up on days 2, 3, and 4. If it seems a touch dry, additional reserved dressing or olive oil will do the trick.

Smashed Chickpea Salad

How to Serve Chickpea Salad

  • Grain Bowls with rice or quinoa, cucumber, and extra sauce (pictured)
  • Chickpea Salad Sandwiches with sliced avocado and grated carrot or thinly sliced cucumber
  • Salad on greens/arugula with roasted squash or fresh cherry tomatoes
  • Roasted cauliflower and chickpea salad with yogurt dressing in a wrap
  • Crackers
  • Hummus bowls served with flatbreads
  • Stuffed Sweet Potatoes topped with roasted cauliflower and extra sauce

Any way you spin it, this creamy, 5-minute, vegetarian lunch idea will not disappoint. Turn to this recipe when you need fast lunchtime inspiration, and play around with the ingredients until you get the combination that’s right for you.

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Smashed Chickpea Salad

5 Minute Chickpea Salad with Yogurt Dressing



  • Author:
    Allison Day

  • Total Time:
    5 minutes

  • Yield:
    4

  • Diet:
    Vegetarian

Description

Hearty chickpeas, creamy tahini-yogurt dressing, sweet dates, and crunchy vegetables. A healthy lunch ready in 5 minutes. Try it as a bowl with rice or quinoa, chickpea salad sandwiches, or chickpea wraps.


Chickpea Salad
1 (19 oz) can or 2 cups cooked chickpeas, drained and rinsed
1 cup diced celery
1 cup shredded kale
2 tablespoon finely diced red onion
5 juicy dates, pitted and thinly sliced

Tahini-Yogurt Dressing
½ cup plain full-fat yogurt (regular or Greek)
¼ cup well-stirred runny tahini
6 tablespoon lemon juice
½ teaspoon ground cumin
½ small clove garlic, grated or 1 clove roasted smashed garlic
¼ teaspoon kosher salt, plus more to taste
Water, to thin


Instructions

  1. For the salad, add chickpeas to a large bowl and roughly smash with a fork to break up half of the chickpeas. Stir in celery, kale, red onion, and dates.
  2. For the dressing, whisk all dressing ingredients except water in a medium bowl or large measuring cup. Thin with 1 to 4 tablespoons of water, adding 1 tablespoon at a time, to thin until desired consistency.
  3. Add half of the dressing to the salad and mix, adding more dressing until it’s dressed to your liking. I usually reserve extra (it makes more than you’ll likely need to dress) and serve some on top for an extra-creamy hit, or with roasted vegetables throughout the week. Taste salad and season with additional salt and dressing, if desired.
  4. Serve on its own or with any of the suggestions in the notes below.

  • Prep Time: 5 minutes
  • Cook Time: 0 minutes
  • Category: Lunch
  • Method: Mix
  • Cuisine: Middle Eastern

Keywords: Smashed Chickpea Salad, Chickpea Salad Sandwich, Lunch Ideas, Meal Prep, Chickpeas, Yogurt, Tahini, Dressing, Salad



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