chickpea ‘mock tuna’ salad

i’m sure a lot of people made new year resolutions to live a more healthy lifestyle in 2013. and maybe some of you even decided to live a more animal friendly lifestyle and cut meat and/or dairy out of your diet. then of course there are those who just want to eat what they like without giving thought to what’s in it. well, i’ve got good news for all of you: what follows is a super easy, super yummy, vegetarian/vegan, gluten free recipe. and it’s pretty cheap, too (i.e., listen up college students!). i LOVE this chickpea salad – ever since i discovered and modified the original recipe on allrecipes.com, i almost always have this salad in my fridge (not the same one i originally made, just to make that clear…).

if you eat this with whole grain crackers or bread it is unbelievably good for you- it’s a complete protein with some veggies, good grains, and you can make it low fat. rinsing the chickpeas reduces the sodium listed on the can by up to 40%, but if you want to make this even lower sodium, you can get dried chick peas and cook them. if you do this, allow them to cool before making this salad. i have always made this with greek yogurt, but in an effort to eat less dairy i’m going to start making it with nayonaise which is also good but is more overpowering and contains soy (which i also try to reduce). to compensate, i add a little less nayonaise than the recipe calls for, and add a bit of pickle juice to make everything stick together better. i did try making a tiny batch of this with coconut yogurt – it was unbelievably awful. i didn’t like it by itself or in the recipe.

ingredients:

  • 1 can chickpeas (garbanzo beans)
  • 1/4 – 1/2 dill pickle
  • 2-3 large stalks of celery
  • 1/4 small white onion (you can sub red onion or chives)
  • 1/2 cup greek yogurt or vegenaise/nayonaise, etc…
  • 1 tsp mustard
  • optional: pickle juice and/or dill

directions:

  1. wash and drain chickpeas, then put them in a bowl (i use a container that has a lid so i can store the extra in the bowl – one less dish to wash). using a potato masher or a fork, mash chick peas to desired consistency (i prefer a little chunky rather than smooth).
  2. chop celery, pickle, and onion. add to bowl and mix with a spoon.
  3. add yogurt or vegenaise, mustard, and pickle juice and/or dill if desired. mix well.
  4. add lid or transfer contents to container with lid. refrigerate for at least 30min before serving.

i usually eat this with gluten free rice crackers, but it’s also good as a sandwich. for those who like pictures with their recipes, here’s a step-by step with pics:

ingerdients

ingredients: onion, pickles (mcclure’s are tied for the best pickles i’ve ever had), celery, chickpeas, and mustard.

yogurts + nayonaise

three options for mayo sub: nayonaise (gives it a creamy flavor, very similar to mayonnaise), coconut yogurt (i thought this was super gross, try at your own risk), or greek yogurt (for a creamy flavor, get the 2% or whole, for a tangy twist, get 0%).

tools needed

tools: bowl/container, fork, potato masher.

chick peas

step one: wash and drain chickpeas, add to bowl.

mashed chick peas

step two: mash.

chopped ingredients

step three: chop pickle, celery, and onion (i like to chop them into pretty small pieces – this distributes flavor better and makes eating with crackers easier).

dry mix

step four: mix with a spoon.

mixed together

step five: add mayo substitute (and pickle juice and/or dill if you want a more pickley flavor) and mix again.

in container

step six: put in a container and refrigerate for at least 30 min (tastes even better the next day).

gluten free bread + crackers

this tastes amazing with crackers, these gluten free rice crackers by back to nature are really good. you can also make it a sandwich with bread (try adding lettuce or sprouts). i like this gluten free bread from rumi’s passion bakery.

vegan gluten free chickpea salad with rice crackers

enjoy!

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