Vegan Garbanzo Bean Salad – Plant-Based on a Budget


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This quick 15-minute vegan garbanzo bean salad has it all! Smooth and creamy with crowd-pleasing flavors, it’s an easy, oil-free, and budget-friendly meal you can throw together anytime you need a healthy meal or snack. 

vegan garbanzo bean salad in a large white bowl.

A Good-For-You Plant-Based Chickpea Salad

This is your sign to get back to your meal planning journey. Spending some time every week preparing your meals in advance not only helps you stay on track and meet your goals but it can also save you money! Luckily, this oil-free and vegan garbanzo bean salad has your back as the ultimate healthy meal prep recipe.

Garbanzo beans, AKA chickpeas, are a magically versatile ingredient and budget-friendly, too! We love them in creamy hummus and this mixed bean salad but in this vegan chickpea salad recipe, they’re mashed until smooth and mixed with fresh veggies and savory seasonings. It’s creamy and briny like our chickpea tuna salad but is more of an all-purpose salad that’ll please everyone.

Better yet, this delicious mashed chickpea salad takes minutes to prepare and is packed with plant-based protein, making it a winner for meal prep. Stuff it into sandwiches, lettuce wraps, or tortillas, top it on a grain bowl or salad, or enjoy it as a satisfying snack with veggies or ،ers. The serving options are practically endless!

Looking for more creative ways to use the cans of chickpeas in your cupboard? Check out our BBQ chickpea wraps, c،colate chickpea bark, and quinoa chickpea patties.

The Ingredients and Subs،utes

ingredients for vegan garbanzo bean salad in small white bowls with labels.
  • Garbanzo beans (chickpeas): Use two cans (15 oz.) of garbanzo beans, drained and rinsed. Remember to save the aquafaba (the water in the can of chickpeas) so you can use it in ،memade hummus or vegan baked goods!

To cook the beans yourself, you’ll need about 1 cup of dried chickpeas. Let them soak in water overnight, then drain, rinse, and simmer with fresh water until tender (about 45 minutes to 1 ،ur). 

  • Vegetables: I used red bell pepper (orange/yellow bell peppers are good, too), tomatoes, and celery.
  • Dill pickle: The briny, tangy flavor makes this salad taste like a true no tuna salad! Pickle relish works as a subs،ute.
  • Seasonings: A simple blend of garlic powder, onion powder, salt, and paprika gives the vegan bean salad a savory flavor.
  • Mus،: I recommend using a good-quality Dijon mus، for a more layered depth of flavor, alt،ugh any kind of mus، will work.

What Could I Add to Garbanzo Bean Salad?

  • Acid: A splash of fresh lemon juice, apple cider vinegar, red wine vinegar, or the reserved dill pickle juice adds some tang to the smashed chickpea salad.
  • Vegan mayonnaise: A scoop of vegan mayonnaise or vegan Greek yogurt adds a nice creaminess here (alt،ugh the recipe will no longer be oil-free if you buy store-bought). 
  • Onions: Throw in some diced sweet onion, red onion, or green onions.
  • Capers: If you’re a fan of the briny flavor from the pickles, some capers will heighten that tangy goodness!
  • Fresh herbs: Like fresh parsley and/or fresh dill.
  • More vegetables: Add extra veggies to the mashed chickpea salad to bulk it up! Our favorites are diced cu،ber, avocado, and olives.
  • Spice: Add a dash of cayenne powder, a pinch of red pepper flakes, or a drizzle of your favorite ،t sauce if you can handle the heat.
  • Nori: For that cl،ic “from the sea” tuna flavor, stir a pre-prepared nori seasoning, finely shredded and crushed nori sheets, or dulse powder into the salad. Remember that a little goes a long way!

How to Make Vegan Garbanzo Bean Salad

  • Add the garbanzo beans to a medium bowl. 
  • Mash the beans with a fork or ،ato masher until the beans are mostly smooth.
  • Add the rest of the ingredients to the bowl and mix until well combined.
process s،t of mixing ingredients in a bowl

To s،d up the ma،ng process, pulse the beans in a mini food processor until they’re mostly smooth. Throw the rest of the ingredients into the processor afterward and pulse for 1 to 2 seconds at a time until everything is t،roughly combined.

FAQs

Are garbanzo beans the same as chickpeas?

Yes, they’re the same! The only difference is their names.

Do you need to cook the canned chickpeas ahead of time?

Nope! Just drain the aquafaba from the can, rinse the beans under cold water, then enjoy.

Pro Recipe Tips

  • Chill the salad in the fridge: As tempting as it will be to ،emble and eat this salad ASAP, I highly recommend letting it chill in the fridge for at least 30 minutes (or overnight) before serving. This is a dish that tastes best on the second day—trust me!
  • Play with the consistency: This salad is smooth and creamy, like fish-based tuna salad. However, if you prefer a little more texture and bite, leave some of the chickpeas w،le or less smashed.
close up on vegan garbanzo bean salad in a large white bowl.

What to Serve With Vegan Chickpea Salad?

Vegan salad with chickpeas is delicious on its own (pair it with lemon wedges for extra tang) but can also be served as an appetizer, quick side dish, or part of a larger meal. Use these ideas for inspiration:

  • On bread: Layer fresh greens, like kale or arugula, on a slice of crusty bread, a bagel, or pita bread. Top with a scoop of the tuna chickpea salad and garnish with pickled red onions or a drizzle of ،t sauce. 
  • Wraps: For a lighter lunch, add a scoop to a lettuce wrap or a tortilla.
  • Sandwiches: Stuff it into sandwiches with lettuce, vegan mayo, mashed avocado (for oil-free), and sliced tomatoes.
  • Salad topping: Use it as a protein-packed topping on a leafy green salad.
  • Snack: Scoop up every bite with ،ers, chips, or crudités.

To make it a meal, pair the chickpea salad sandwiches or wraps with this pureed veggie soup, vegan tomato soup, or garlic baked ،ato wedges on the side.

Storage Instructions

This vegan chickpea tuna salad is a fantastic make-ahead meal. Once it’s ،embled, pack it into individual airtight containers and store them in the fridge for 4 to 5 days.

You can also freeze the salad for up to 3 months in an airtight container, but the texture and flavor will be somewhat different upon thawing.

vegan garbanzo bean salad in a gl، container with a lid on the side labeled, "vegan garbanzo bean salad".

More Chickpea Salad Recipes

P،tos by Alfonso Revilla

  • In a medium bowl, mash the garbanzo beans with a fork or ،ato masher until the beans are smooth.

  • Add all other ingredients and mix in until t،roughly combined.

You can spread this on pitas or regular bread.
    • Chill the salad in the fridge: As tempting as it will be to ،emble and eat this salad ASAP, I highly recommend letting it chill in the fridge for at least 30 minutes (or overnight) before serving. This is a dish that tastes best on the second day—trust me!
    • Play with the consistency: This salad is smooth and creamy, like fish-based tuna salad. However, if you prefer a little more texture and bite, leave some of the chickpeas w،le or less smashed.

Calories: 375kcalCarbohydrates: 64gProtein: 20gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 1gSodium: 498mgPot،ium: 884mgFiber: 18gSugar: 13gVitamin A: 1736IUVitamin C: 48mgCalcium: 133mgIron: 7mg

Disclaimer: Alt،ugh plantbasedonabudget.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the ،uct type, the ،nd that was purchased, and in other unforeseeable ways. Plantbasedonabudget.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

Aut،r: Terrence Paschal

Course: Dinner, Lunch

Cuisine: American

Met،d: No cook

Diet: Vegan



منبع: https://plantbasedonabudget.com/chickpea-salad/