Written By Lara Wadsworth

This is my vegetarian spin on the classic chicken salad sandwich. I grew up eating Chicken Salad with my grandmother and have always loved the dish. So, when health and financial circumstances prompted me to reduce my meat intake and increase my legume intake, I came up with this enjoyable alternative. It is very delicious. In my opinion, it tastes almost exactly the same as the original dish. The texture is different, but I still thoroughly enjoy it. By swapping in smashed chickpeas and taking out the chicken, you are reducing the cost, reducing the time commitment, and increasing the fiber content! Win, win, win!

Ingredients

• 2 cans or 3 cups of dried chickpeas (Garbanzo beans)
• 3-4 stalks of celery
• 2-3 cups of grapes
• 1/3 cup slivered almonds
• 3-4 tablespoons mayonnaise
• 2 teaspoons chicken bouillon powder
• Salt and Pepper

Instructions

1. Drain and rinse the two cans of chickpeas, or cook 3 cups of dried chickpeas. Then, place them in a large bowl. Optionally, you can mash them with a fork or whisk until 50-75% of them are smashed. This isn’t required, but it can create a texture more similar to shredded chicken.

2. Dice up the celery and grapes and add them to the bowl. Feel free to adjust these amounts to your own preferences.

3. Add in the almonds, mayonnaise, and bouillon powder (don’t skip this! It adds that yummy chicken flavor). Mix it up and taste it. Add salt and pepper as needed.

4. Serve as is or pair with some kind of bread and leafy greens to top it off and round out the meal. I usually either do toasted wheat bread with bib lettuce (pictured) or a halved croissant with watercress. Delicious!

This vegetarian dish is on heavy rotation in my household, especially during the summer months. It is easy, delicious, and it even stores well! Keep it in an airtight container in the refrigerator for up to 5 days and dish it out all week long. It makes the perfect quick lunch. You can easily swap the regular mayonnaise and bouillon powder for vegan alternatives and make the dish entirely vegan!

Why Cook With Chickpeas?

Chickpeas are a nutritional powerhouse! While chickpeas do have less protein than chicken, the average adult only needs around 50 grams of protein per day. While the current health trends are focused on adding protein to anything possible, it is important to recognize the value of a balanced diet. What almost all adults DO need more of is fiber and folate; two things that chickpeas are famous for. While it might be tempting to pack on as much protein as possible into each meal, it is also important to take a holistic view of health and nutrition. So, that’s why chickpeas! Because they are delicious, nutritious, and everyone should be eating more of them!

Can I Use Dried Chickpeas?

Yes! Just be sure to cook them according to recommendations first. Then, use about 3 cups of cooked chickpeas in place of the canned ones. I actually like the taste of home-cooked chickpeas better, but I recommended canned for this recipe due to the convenience and time aspect.

Lara Wadsworth, True Leaf Market Writer

I am a native of Southwestern Michigan, where I currently reside. I love all things plants! After completing a Bachelor's Degree in Horticulture, I found a dream work-from-home job that allows me to share my passion. Now, I spend my days writing for TLM, playing with my dog, eating delicious food with my husband, and plotting my next landscape or gardening move. I believe everyone should get down and dirty in the soil now and then. Happy Gardening!