Friday, June 9, 2023

Chickpea “Rooster” Salad – Recent, Simple, and Plant-Based totally


Chickpea “Rooster” Salad will trick your tastebuds in the easiest manner. This simple chickpea recipe is a marvelous plant-based, protein-packed lunch choice!

smashed chickpea salad on a piece of gluten free toast

Guys, we’re giving cauliflower the time without work (you’re welcome, cauliflower). It’s chickpea’s time to polish on this insanely scrumptious, plant-based, vegan switch for rooster salad.

Chickpea “Rooster” Salad will trick your style buds in the easiest manner. It tastes precisely like rooster salad however is meat loose, a cinch to whip up, recent, protein-packed, and make-ahead so you’ll be able to have wholesome filling lunches available all week lengthy.

In case you’re searching for vegan or vegetarian lunchtime thought — this simple recipe is a MUST TRY!

chickpea chicken salad on toasts and lettuce cups

Smashed Chickpea Salad = Vegan Change for Rooster Salad

Ultimate yr I labored with a dietitian buddy (<< very best of the most productive!) to broaden an guide of plant-based recipes for her shoppers, and this smashed chickpea salad, aka a vegetarian model of vintage rooster salad, used to be one in every of my very favorites. When she shared the idea that, I believed there used to be no manner I’d be capable of use chickpeas to create a dish that no longer best resembled however TASTED like rooster salad…

I’ve by no means been extra glad to be unsuitable!

Chickpea “Rooster” Salad is not just a wholesome lunch thought for paintings or college that’s filled with protein and fiber, but it surely tastes unbelievable! Recent, crunchy, crispy, creamy, herby — all of the issues. It hits all of the proper taste and texture notes and is oddly impossible to resist?

hand holding a can of reduced sodium chickpeas

Elements Wanted

This creamy chickpea salad is made with refrigerator and pantry staples in about 10 mins. Plus it assists in keeping smartly all week lengthy because it’s plant/bean-based. Right here’s what you’ll want:

  • Chickpeas: I take advantage of canned chickpeas (often known as garbanzo beans), vs cooking dried beans, so the recipe remains within the fast and simple lunch class. I love to mash the chickpeas beautiful smartly however you’ll be able to go away as a lot or as little complete to reach your required “rooster” salad texture.
  • Celery: supplies an impossible to resist crunch. I don’t love celery in my rooster salad, but it surely’s will have to within the chickpea model!
  • Pickles: supply a tangy crunch. Use no matter you’ve were given within the refrigerator – spears, slices, cornichons, and so on.
  • Shallot or Onion: supplies extra highly spiced crunch. Are you sensing a theme right here? Love the creamy/crunchy texture of this salad! Be happy to make use of pink onion or inexperienced onion when you’ve got it available as a substitute.
  • Mayonnaise: we stay vegan mayonnaise available for Gwen, who’s allergic to eggs and dairy, which is what I take advantage of on this chickpea salad. I really like Hellman’s vegan mayonnaise of all of the types we’ve attempted. Be happy to make use of common mayo, however know that almost all common mayonnaise is made with eggs.
  • Recent lemon juice: a drizzle truly wakes up and brightens this salad.
  • Dijon mustard: supplies a pleasing intensity of taste. It’s essential use yellow mustard in a pinch.
  • Recent dill: I in point of fact love recent dill very best on this chickpea rooster salad. You’ll be able to use dried dill in case you will have to, however give it a take a look at at least one time with recent — it’s a deal with!

Put Your Personal Spin On It

As written, that is an improbable base recipe for chickpea “rooster” salad. That stated, be at liberty to decorate it up and make it your individual. Listed here are some concepts:

  1. Upload dried cranberries, sliced grapes, or minced apple for somewhat little bit of sweetness.
  2. Upload minced recent peppers or roasted pink peppers.
  3. Change the pickles for tired capers, minced inexperienced olives, and/or minced kalamata olives to provide the chickpea salad a Mediterranean spin. A sprinkle of feta cheese could be divine too!
  4. Upload nuts like chopped pecans, chopped almonds, or sliced almonds for added crunch and taste.
  5. Depart it chunky. Like I stated, I love to mash the chickpeas beautiful clean, however be at liberty to mash much less of the chickpeas for a chunkier-style salad.

ingredients for chickpea chicken salad on a cutting board

The right way to Serve Chickpea “Rooster” Salad

Identical to rooster salad, this vegan chickpea salad is tremendous flexible relating to how you can serve it. Listed here are my favorites:

  • On toast. I really like Canyon Bakehouse GF bread which, like the bulk gluten loose breads, is very best toasted. Dollop the chickpea salad on best of a work of toast, or sandwich between two toasted slices. Sliced tomato is good inside of!
  • In lettuce cups. Use butter lettuce cups or romaine hearts to experience this salad as a lettuce wrap.
  • Pita bread. I really like MyBread or BFREE gluten loose pita breads.
  • In a wrap. I really like Project GF tortillas, and feature been loving EggLife egg white wraps, too!
  • With crackers. Easy Generators almond crackers are nice for turning this salad into a delectable dip.
  • Over vegetables. Scoop over a mattress of vegetables for a protein-packed salad.

Nice for Meal Prep

Since this rooster chickpea salad is plant-based, it’s going to stay truly smartly within the refrigerator for five days / the standard paintings week. That stated, be at liberty to portion the vegan rooster salad into individual-sized garage packing containers and stay within the refrigerator for seize and cross lunches.

This recipe additionally makes for AWESOME mason jar salads! Scoop the smashed chickpea salad into the ground of a 16oz wide-mouth mason jar then pack the remainder of the jar filled with vegetables (arugula is tremendous tasty.) When it’s time to devour, pour the combination right into a bowl then dig in.

chickpea chicken salad in a mixing bowl

The right way to make Chickpea “Rooster” Salad

Get started through including a tired and rinsed can of chickpeas (often known as garbanzo beans) into a big bowl.

cooked garbanzo beans in a mixing bowl

Use the again of a fork or a potato masher to mash them up. I love to mash just about all of the chickpeas up, however be at liberty to go away some complete / chunky in case you choose.

smashed garbanzo beans in a mixing bowl

You’ll see the peels pull clear of the beans as you mash — it’s FINE. Withstand the temptation to tug them out — you received’t realize them within the ultimate salad!

smashed chickpeas in a mixing bowl

To the mashed chickpeas upload minced onion or shallot, minced celery, minced pickles, recent dill (dried dill pictured right here), vegan mayo, dijon mustard, lemon juice, salt, and pepper, then combine the components smartly to mix.

As you’ll be able to see, all of the crunchy components are finely minced so every chew is stuffed with crunch!

Ingredients for smashed chickpea salad in a mixing bowl

That’s all she wrote — informed you this used to be a easy dish! My recommendation is to RUN to the kitchen to raid the refrigerator and pantry and whip up this straightforward, vegan model of rooster salad ASAP. Let me know what suppose – experience!

Chickpea chicken salad on a piece of gluten-free toast

Extra Simple Lunch Concepts

Chickpea “Rooster” Salad


Chickpea “Rooster” Salad will trick your tastebuds in the easiest manner. This simple chickpea recipe is a marvelous plant-based, protein-packed lunch choice!


  • 15oz can decreased sodium chickpeas, tired and rinsed
  • 1 stalk celery, minced
  • 1/4 cup minced pickles
  • 1/4 cup minced shallot or onion
  • 2 – 4 Tablespoons common or vegan mayonnaise, relying on how creamy you adore it
  • 2 teaspoons recent lemon juice
  • 1 teaspoon Dijon mustard
  • 1 Tablespoon minced recent dill OR 1/2 teaspoon dried dill
  • salt and pepper, to style
  • For serving: lettuce wraps or cups, combined vegetables, gluten loose pita bread, gluten loose toast, gluten loose crackers


  1. Upload chickpeas to a big blending bowl then use a potato masher or the again of a fork to spoil 3/4 of them. Upload final components to the bowl then stir to mix. Style then upload extra mayonnaise for creaminess or lemon juice for brightness. Serve together with your selection of base or cracker. Retailer within the fridge for as much as 5 days.
  2. Depart a remark and famous person ranking in case you beloved the recipe! 

This recipe is courtesy of Iowa Lady Eats,

Photo collage of chickpea chicken salad

Footage through Ashley McLaughlin


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