Crunchy Smashed Chickpea Salad (Dairy-Free, Mayo-Free) – Real Food Whole Life

Crunchy Smashed Chickpea Salad (Dairy-Free, Mayo-Free)

Image of Crunchy Smashed Chickpea Salad (Dairy-Free, Mayo-Free)

Creamy and crunchy (without dairy or mayo), Crunchy Smashed Chickpea Salad is packed with plant-based protein and fiber. It’s s snap to make, tastes delicious, and packs beautifully for lunches or potlucks.

Many of you write to me requesting easy recipes you can prep ahead and pack for lunch. One of my personal lunch favorites is One-Bowl Harvest Chicken Salad, and I wanted to create a plant-based alternative for days you want to go meat-free or for those of you who avoid meat altogether.

I’ve been playing around with this recipe for a while and I’m so excited to share it today!

I wanted to create a chickpea salad that rivaled its chicken counterpart and to create a version that was free of dairy and mayo. So I was thinking about what I could use as a creamy alternative.

I tried a ground cashew situation, but it made the recipe too time intensive for everyday. I also tried coconut milk, which fell flat. Might come back to that combo in the future, but for now, it was a no-go.

Then I thought about mashing white beans into a creamy paste to bind everything together and it worked beautifully! Addictive, really. 

Like, standing over the bowl scooping “taste tests” into your mouth repeatedly, addictive. Not that I would know from personal experience. It’s just a guess. 

Not only is this one good but it’s also so stinking simple to make. And it packs really well for lunch. Plus if you prep a double batch over the weekend there’s enough for multiple lunches during the week. Sold yet?

I like to pile a heap of the stuff on top of baby spinach on a plate and then top then pour over generous glug of olive oil and white wine vinegar, plus maybe a sprinkle of toasted, salted cashews fro even more crunch.

There’s also a version I like in which the salad forms a sandwich filling along with avocado, greens, and a healthy sprinkle of sea salt. Now we’re talking!

This quick salad is also great for summer potlucks and picnics, since it’s lovely served at room temperature. So basically it’s just good anyway you want to go. Now, let’s make some creamy, crunchy chickpea salad!


RECIPE ADAPTATIONS


1 | Serve this salad over greens with an extra drizzle of vinegar and some extra virgin olive oil.

2 | It’s also fabulous as a sandwich filling with avocado and baby spinach.


THIS RECIPE IS. . .


Dairy-Free, Gluten-Free, Sugar-Free, Nut-Free, Vegetarian, and Vegan


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Image of Crunchy Smashed Chickpea Salad (Dairy-Free, Mayo-Free)

Crunchy Smashed Chickpea Salad (Dairy-Free, Mayo-Free)


  • Yield:
    6 cups 1x


Description

Creamy and crunchy (without dairy or mayo), Crunchy Smashed Chickpea Salad is packed with plant-based protein and fiber. It’s s snap to make, tastes delicious, and packs beautifully for lunches or potlucks.



Scale

Ingredients

4 tablespoons extra virgin olive oil

2 tablespoons white wine vinegar

½ teaspoon kosher salt

1 14-oz can white beans, drained and rinsed

1 14-oz can chickpeas, drained and rinsed

1 cup finely chopped celery (from about 3 stalks)

1 cup finely chopped apple (from about 1 medium apple)

1 scallion, finely chopped (white and green parts)

Freshly ground black pepper


Instructions

  1. To a large bowl, add the olive oil, vinegar, salt, and white beans. Using a back of a fork, mash the white beans until smooth paste forms. This might take a few minutes, but just keep mashing until the beans are smooth.
  2. Add the chickpeas and mash lightly, leaving some whole and most in large chunks.
  3. Add the celery, apple, and scallion, mixing well to combine. Taste and add additional salt, black pepper, or vinegar to taste.

Notes

Serve this salad over greens with an extra drizzle of vinegar and some extra virgin olive oil.

It’s also fabulous as a sandwich filling with avocado and baby spinach.

 

0 comments to " Crunchy Smashed Chickpea Salad (Dairy-Free, Mayo-Free) "

  • Cathy Thelen

    Is there a certain kind of white bean? Great northern?

  • Tracy

    I made this for lunch today – you’re so right about the taste testing! I kept trying spoonfuls of it before it even made it to my plate! Thanks for the great recipe!

  • Alexandra

    Had this for lunch today, excellent!

  • Celia

    Hi Robyn, I just found your blog and this is the first recipe I’ve tried and it was fantastic! I loved it and it felt so healthy!

  • Naomi

    Found your website 2 days ago and new it was a keeper. This is the first recipe I saw and I tried it today. Really like how easy it is to make and although It’s delicious with the simple seasonings I gave it my own flare to spice it up. Thanks so much! This one is going in my favorites for meal planning.

    • Robyn Downs

      I’m so glad we connected, Naomi, and that you’re enjoying the site! And, so happy you enjoyed this one and that’s it going into your weekly rotation. Cheers!

  • This looks delicious! Will it keep in the fridge with the apple in it, or must this be all eaten the same day it’s made?

    • Robyn Downs

      Grace, I’ve had good luck storing it in the fridge for a few days. The apple doesn’t seem to brown because of the vinegar in the dressing. Hope you enjoy!

      • Grace Gold

        Thank you, Robyn – I made it, and it’s delicious and keeping well, and I can’t wait to try to sneak my parents out of their mayo-laden tuna salad with this option to try!!

  • Amy

    My husband and I are obsessed with this! So good!

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