Curried Chickpea Salad

This high-fiber chickpea salad is packed with plant-based protein and antioxidant-rich fruits, making it a satisfying and heart-healthy alternative to traditional chicken or tuna salad.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (6 servings), not per serving.

• 2 cans (15 ounces each) low-sodium chickpeas, rinsed and drained · 858 kcal in the whole recipe
• 1/2 cup celery, diced · 6 kcal in the whole recipe
• 1/2 cup apple, diced · 27 kcal in the whole recipe
• 1/4 cup red onion, diced · 15 kcal in the whole recipe
• 1/4 cup dried cranberries · 80 kcal in the whole recipe
• 1/4 cup low-fat mayonnaise · 124 kcal in the whole recipe
• 1 teaspoon Dijon mustard · 4 kcal in the whole recipe
• 2 teaspoons curry powder · 11 kcal in the whole recipe
• 1/4 teaspoon dried thyme · 1 kcal in the whole recipe
• 1/8 teaspoon ground black pepper
• 1/2 teaspoon salt (optional)

Method

1. Rinse and drain the canned chickpeas thoroughly.

   

2. Place the chickpeas in a large bowl and mash them with a potato masher or fork to your desired texture, whether coarse or smooth.

   

3. Add the diced celery, apple, red onion, dried cranberries, low-fat mayonnaise, Dijon mustard, curry powder, dried thyme, black pepper, and salt if using.

   

4. Mix all the ingredients together until well combined, then serve on whole wheat bread, over a bed of lettuce, or as a dip.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.