The following chickpea salad is a classic protein-rich and plant-based lunch option! This recipe is great to make ahead for a few meals during the week or bring to a potluck and share with friends. Try it out and let me know what you think!
When possible, buy dried chickpeas and soak them overnight with 1/2 teaspoon baking soda. This helps to break down the anti-nutrients found in legumes like lectins and phytic acid. The result is more bioavailability of nutrients as well as easier digestion and less gas. Soaking beans and grains can benefit everyone, but especially if you experience gastrointestinal symptoms, I suggest this process. If you are short on time, drain and rinse 1 can of organic chickpeas.
- 2 cups organic chickpeas/ garbanzo beans
- 2-3 tablespoons organic avocado oil mayo [I love Primal Kitchen]
- 1 tablespoon dried dill
- healthy grind of pink salt & black pepper
- 1-2 cloves garlic
- 1 teaspoon stone ground mustard
- 1/4 cup sprouted pumpkin seeds
- 1/4 cup chopped celery & pickled red onion*
- optional additions: sliced carrots, bell pepper, or radish
Combine chickpeas, mayo, mustard, and seasonings in a bowl and mash well with a fork or potato masher. Stir in pumpkin seeds, celery, & red onion. Combine well, chill in the refrigerator, and serve. Enjoy with almond flour crackers as a snack, in a green salad, or in lettuce wraps for lunch.
Pickled Red Onion*
- 1 small red onion, cut into slices
- Glass jar
- Apple cider vinegar
While you slice the red onion, heat a small saucepan of water over the stove until boiling. Place red onion slices into a large colander or strainer and pour the hot water evenly on the onion. Let cool a few minutes then transfer into a glass jar [usually a 20 oz or 32 oz]. Pack down with your hand, a ladle, or a kraut packer. Pour apple cider vinegar enough to cover the onion and let sit on the counter 1-2 hours. Then, store in the fridge and enjoy! Perfect to mix into chicken, tuna, or chickpea salad or atop salads and bowls.
Benefits of Chickpeas
Chickpeas are rich in fiber, which is associated with a healthy colon and weight balance. The fiber and fat in chickpeas and their dippable counterpart, hummus, tend to delay gastric emptying which keeps you full for longer. They slow the rate of carbohydrate absorption, which has a beneficial impact on blood glucose, making them a great choice for improving insulin resistance and metabolic syndrome [pre-Diabetes]. Chickpeas are shown to reduce LDL cholesterol in those with the risk of Cardiovascular Disease. Eating chickpeas supports Butyrate production by beneficial bacteria – an important neurotransmitter involved with optimal health of the GI tract. Consuming pulses like chickpeas is even linked to lower risk of some cancers. These are some of the many benefits of chickpeas that can be found in this article.
Check out more nutrient-dense recipes on the blog!
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