Evergreen Recipes, recipes, Salads, vegetarian

Creamy Chickpea Salad – Perfect for Sandwiches & Wraps

This simple creamy chickpea salad is truly a real all-rounder. You can incorporate it into a gigantically tasty sandwich or wrap, treat yourself to a large serving as a main course, or serve it as a delicious side dish for barbecues, picnics or as a meal to go. 

All you need is a can of chickpeas, some celery and parsley, and a few simple ingredients for a super creamy dressing. Pretty simple, am I right? Oh, and did I mention, that this recipe is extremely meal prep friendly?

Lastly, all you non-vegetarians can also add some tuna to create a super creamy tuna chickpea salad, which is super high in proteins. 😊

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creamy chickpea salad in a sandwich with arugula and micro greens

Healthy & Nutritious

The main ingredient in our creamy chickpea salad are obviously chickpeas. And man, they are pretty darn healthy. 

Since chickpeas belong to the legume family, they contain a lot of protein, as is typical for legumes. Uncooked chickpeas contain around 20 grams per 100 grams, while canned chickpeas contain around seven grams. 

In addition, chickpeas contain a lot of vitamins, such as vitamin B1 and vitamin E. They are also rich in minerals, such as magnesium, iron, and calcium.

Besides the high protein content, chickpeas also provide us with carbohydrates and lots of fiber, which keep us full for a long time and help our digestion.

Finally, legumes are rich in valuable phytochemicals such as saponins, protease inhibitors, phytic acid or phytoestrogens. These substances have a cancer-protective effect, strengthen our defenses, lower our cholesterol level, and partly act as antioxidants. 

As with all legumes, it is of course best to use the dried chickpeas. However, they need to be soaked overnight and then cooked for about an hour or more.  And let’s face it, we don’t always have the time for this! That’s why I usually fall back on the canned ones. They have already lost some nutrients but are still super healthy and simply super practical.

creamy chickpea salad with parsley

Ingredients and Substitutions

The quantities given in this creamy chickpea salad recipe are for about two servings. However, feel free to double, triple, or halve the amounts, depending on how many people you’re cooking for. 

I always base portion sizes on my personal dietary needs (presumably those of the average woman). However, you or perhaps one of your fellow eaters may need more or less than I do. So, feel free to adjust.

And here’s what you’ll need…

  • one can of cooked chickpeas or 100 grams of dried chickpeas as the base of your salad
  • fresh celery and some parsley for crunch and flavor
  • some lite mayo (e.g. miracle whip balance) and some (soy) Greek yogurt for this creamy dressing
  • some medium-hot mustard, a little bit of olive oil, some lemon juice, salt and pepper for taste
ingredients for the creamy chickpea salad: cooked chickpeas, olive oil, mayo, greek soy yogurt, mustard, lemon, parsley and celery

Substitutions

Whether you use canned or dried chickpeas for this creamy chickpea salad is up to you. However, if you decide to use the dried ones, you will need to soak them in water for at least 12 hours beforehand and then cook them for at least an hour and a half

If you don’t have soy Greek yogurt on hand, feel free to use regular soy yogurt or a dairy Greek yogurt for this salad. And for a vegan version, you can just use a plant-based mayonnaise.

For an extra protein-packed version of this salad, you can also mix in some tuna. Assuming, of course, that you like and eat tuna.

How to Soak and Cook Chickpeas

If you decide against canned chickpeas, you will need to soak your chickpeas in water the day before, or at least 12 hours before you plan to make the salad.

To do this, simply place the legumes in a large bowl along with plenty of water. The next day you can drain them, pour away the water and rinse them thoroughly. 

Now put the chickpeas in a pot and bring to a boil, covered with water. Then let them simmer gently on low for one and a half to two hours, until they have a nice, soft consistency.

Finely chopped celery and parsley on a cutting board

How to Make this Recipe

For our creamy chickpea salad, we first wash the celery thoroughly and cut the stalks into small pieces. We also wash the parsley, pluck off the leaves and chop them slightly smaller.

Then we put the chickpeas in a large bowl and mash them slightly with a potato masher or something similar.

Next, we add the mayo, mustard, yogurt, and oil and continue mashing the chickpeas a bit more so that we get a creamy, but still chunky consistency.

Now we add the celery and the parsley, and we give it a good stir. Finally, we taste the salad with a little lemon juice, salt and pepper and it is ready to be served.

Your Common Questions Answered

How to serve this salad?

This chickpea salad tastes especially good between two toasted slices of bread. With a few slices of fried tofu and fresh cress, it makes a delicious vegan or vegetarian sandwich. 

But this creamy salad also makes a great side dish for a barbecue or picnics or can be enjoyed just on its own. So how you ultimately want to serve your chickpea salad is entirely up to you.

What else can I add to this salad?

Since I’m not vegetarian, I like to add some tuna to this creamy chickpea salad. It goes perfectly with the consistency and flavor of this creamy salad and adds some extra protein. 

Here’s How to Save this Recipe for Later

This chickpea salad is a great meal prep recipe. Therefore, you’re welcome to incorporate it in your meal prep routine to add it to sandwiches or serve on its own or as a side dish throughout the week. 

Stored in an airtight container it will keep in the fridge for several days.

creamy chickpea salad in a sandwich with arugula and micro greens

I hope you like this creamy chickpea salad and that you give it a try soon. 

If you have any further questions or suggestions, feel free to drop them in the comments, or send me a massage via email at contact@julesbalancedrecipes.com or Instagram (@julesbalancedrecipes). 

And in case, you’ve tried this recipe, I’d appreciate your comment and rating for this recipe. It’s easy to do via the comments section below this post and it would mean the world to me.

Have fun trying it out and bon appétit,
Jules

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creamy chickpea salad with parsley

Creamy Chickpea Salad

Julia Schmitt
This simple chickpea salad is perfect for sandwiches and wraps, as a side dish for barbecues, meat and fish or can be enjoyed on its own. Instead of the pre-cooked canned version, feel free to use dried chickpeas. You can find out how to prepare these in the blog post above.
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Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Salad, Side Dish
Cuisine international
Servings 2 servings
Calories 214 kcal

Equipment

  • 1 potato masher alternatively, a large spoon or something similar
  • 1 big, deep plate or a bowl

Ingredients
  

  • 1 can of chickpeas (≈240 g or 8.5 oz drained weight) – alternatively 100g or 3.5 oz of dried chickpeas, cooked and cooled down
  • 4 stalks of celery
  • 50 g lite mayo (≈ 1.8 oz)
  • 50 g soy yogurt – Greek style * (≈ 1.8 oz)
  • 1 tsp mustard
  • 1 tsp olive oil
  • ½ lemon
  • ½ bunch of parsley
  • salt, pepper

Instructions
 

  • Wash the celery and parsley thoroughly. Finely chop the celery stalks, pluck the parsley leaves and chop them coarsely. 
    Finely chopped celery and parsley on a cutting board
  • Drain the chickpeas (you may want to save the aquafaba and use it as a vegan egg white substitute) and place them in a large bowl. Mash them lightly with a potato masher.
    crushed chickpeas with a potato masher
  • Add the mayo, soy yogurt, mustard, and oil and mash again with the potato masher to create a creamy, slightly chunky consistency.
    mashed chickpeas with a creamy dressing
  • Mix in the celery and parsley, season to taste with salt, pepper, and lemon juice.
    chickpea salad with celery and fresh parsley

Notes

*Alternatively dairy Greek yogurt or regular soy yogurt
Nutritional values per serving:
  • calories: 214 kcal
  • fat: 7.9 g (saturated fatty acids: 1 g)
  • carbohydrates: 20.8 g
  • protein: 10.1 g

Nutrition

Calories: 214kcal
Keyword chickpea salad, chickpea sandwich
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