“No-Tuna” Salad (Chickpeas)
“No-Tuna” Salad (Chickpeas)
This simple recipe is loaded with nutrition bonuses. Besides being an economical option, garbanzos, or chickpeas, are a very good source of protein as well as zinc, a mineral that supports our immune function. Capers are rich in Quercetin (actually one of the best food sources!) which promotes our production of the powerful “master” anti-oxidant, glutathione.
- Prep Time: 10
- Cook Time: 5
- Total Time: 15 minutes
- Yield: 4 Servings 1x
- Category: Salad
Ingredients
- 1 (15 oz.) can chickpeas, drained and rinsed
- 3 Tablespoons tahini
- 1 teaspoon Dijon mustard (or spicy brown mustard)
- 2 teaspoons maple syrup
- 1/4 cup diced red onion
- 1/4 cup celery, diced
- 1/4 cup pickles, diced
- 1 lemon for 2 tablespoons lemon juice
- 2 tablespoons capers, drained and loosely chopped, if large
- salt, to taste
- pepper, to taste
- 3 tablespoons sunflower seeds, unsalted, optional
- 8 whole leaves lettuce, Bibb
- 1or 2 tomatoes, sliced
- Sliced or diced avocado, optional
Instructions
Prep:
- Drain and rinse chickpeas
- Dice red onion, celery, pickles
- Drain capers
- Thinly slice tomato and avocado
Make:
- Place the chickpeas in a mixing bowl, and roughly mash with a fork or potato masher.
- Add tahini, mustard, maple syrup, red onion, celery, pickles, lemon or pickle juice, capers, salt and pepper, and sunflower seeds. Toss well to coat. Adjust seasonings to taste.
- Place whole leaves of lettuce on a platter.
- Scoop 1/4 of chickpea mixture into each lettuce cup. Top with tomato and additional onion, avocado or other chopped vegetables, as desired.
Notes
Adapted from Living Plate
For a fun variation, quickly blanch or steam collard greens and use in place of the lettuce as a wrap for your salad.
Nutrition Tips:
- Use a naturally fermented pickle (e.g. Bubbies or Woodstock are two brands) for a probiotic boost.
- Think dairy is the best source of calcium?…Think about tahini (sesame seed paste) as a better source. It is packed with bio-available calcium.
Hi, I’m Susan McCandless!
RDN, CLT, IFNCP
Welcome to MINT Integrative Nutrition. I use the most up-to-date research and protocols to help people get to the root of their health concerns – including gut and metabolic issues, hormone imbalances, bone concerns, and food sensitivities.
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