Home Healthy Food Chickpea “Rooster” Salad – Contemporary, Simple, and Plant-Primarily based

Chickpea “Rooster” Salad – Contemporary, Simple, and Plant-Primarily based

Chickpea “Rooster” Salad – Contemporary, Simple, and Plant-Primarily based


Chickpea “Rooster” Salad will trick your tastebuds in the easiest method. This straightforward chickpea recipe is a wonderful 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 method. It tastes precisely like rooster salad however is meat loose, a cinch to whip up, recent, protein-packed, and make-ahead so you’ll have wholesome filling lunches available all week lengthy.

If you happen to’re on the lookout for vegan or vegetarian lunchtime thought — this straightforward recipe is a MUST TRY!

chickpea chicken salad on toasts and lettuce cups

Smashed Chickpea Salad = Vegan Switch for Rooster Salad

Ultimate 12 months I labored with a dietitian buddy (<< perfect of the most efficient!) to expand an e book 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 all my very favorites. When she shared the concept that, I assumed there used to be no method I’d be capable to use chickpeas to create a dish that no longer simplest resembled however TASTED like rooster salad…

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

Chickpea “Rooster” Salad isn’t just a wholesome lunch thought for paintings or college that’s stuffed with protein and fiber, however it tastes fantastic! Contemporary, 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

Components Wanted

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

  • Chickpeas: I exploit 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 neatly however you’ll go away as a lot or as little entire to reach your required “rooster” salad texture.
  • Celery: supplies an impossible to resist crunch. I don’t love celery in my rooster salad, however it’s should within the chickpea model!
  • Pickles: supply a tangy crunch. Use no matter you’ve were given within the refrigerator – spears, slices, cornichons, and so forth.
  • Shallot or Onion: supplies extra highly spiced crunch. Are you sensing a theme right here? Love the creamy/crunchy texture of this salad! Be at liberty to make use of pink onion or inexperienced onion if in case you have it available as a substitute.
  • Mayonnaise: we stay vegan mayonnaise available for Gwen, who’s allergic to eggs and dairy, which is what I exploit on this chickpea salad. I really like Hellman’s vegan mayonnaise of all of the types we’ve attempted. Be at liberty to make use of common mayo, however know that almost all common mayonnaise is made with eggs.
  • Contemporary lemon juice: a drizzle in reality wakes up and brightens this salad.
  • Dijon mustard: supplies a pleasing intensity of taste. You must use yellow mustard in a pinch.
  • Contemporary dill: I actually love recent dill perfect on this chickpea rooster salad. You’ll use dried dill should you should, however give it a check out once or more with recent — it’s a deal with!

Put Your Personal Spin On It

As written, that is an unbelievable base recipe for chickpea “rooster” salad. That mentioned, be happy to decorate it up and make it your personal. Listed here are some concepts:

  1. Upload dried cranberries, sliced grapes, or minced apple for just a little little bit of sweetness.
  2. Upload minced recent peppers or roasted pink peppers.
  3. Switch the pickles for tired capers, minced inexperienced olives, and/or minced kalamata olives to present 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. Go away it chunky. Like I mentioned, I love to mash the chickpeas beautiful clean, however be happy to mash much less of the chickpeas for a chunkier-style salad.

ingredients for chickpea chicken salad on a cutting board

Easy methods to Serve Chickpea “Rooster” Salad

Identical to rooster salad, this vegan chickpea salad is tremendous flexible when it comes to easy methods to serve it. Listed here are my favorites:

  • On toast. I really like Canyon Bakehouse GF bread which, like the bulk gluten loose breads, is perfect toasted. Dollop the chickpea salad on most sensible of a work of toast, or sandwich between two toasted slices. Sliced tomato is sweet 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 Challenge GF tortillas, and feature been loving EggLife egg white wraps, too!
  • With crackers. Easy Turbines 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 is going to stay in reality neatly within the refrigerator for five days / the everyday paintings week. That mentioned, be happy to portion the vegan rooster salad into individual-sized garage boxes and stay within the refrigerator for take hold of and pass 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 stuffed with vegetables (arugula is tremendous tasty.) When it’s time to consume, pour the combination right into a bowl then dig in.

chickpea chicken salad in a mixing bowl

Easy methods to make Chickpea “Rooster” Salad

Get started via 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 happy to depart some entire / chunky should 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. Face up to the temptation to drag them out — you gained’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 neatly to mix.

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

Ingredients for smashed chickpea salad in a mixing bowl

That’s all she wrote — instructed 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 method. This straightforward chickpea recipe is a wonderful plant-based, protein-packed lunch choice!


  • 15oz can diminished 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 break 3/4 of them. Upload last components to the bowl then stir to mix. Style then upload extra mayonnaise for creaminess or lemon juice for brightness. Serve along with your number of base or cracker. Retailer within the fridge for as much as 5 days.
  2. Go away a remark and superstar score should you liked the recipe! 

This recipe is courtesy of Iowa Lady Eats, http://iowagirleats.com.

Photo collage of chickpea chicken salad

Footage via Ashley McLaughlin



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