Chickpea salad
This refreshing salad is packed with fiber and protein and is perfect for your days spent outdoors.
Headed to a summer picnic this weekend? This chickpea salad is the perfect dish to bring along. It’s hearty enough to be served as a main dish when wrapped in a tortilla or between 2 slices of whole-wheat bread, but it can also be served as a side dish or over a bed of lettuce for a lighter treat.
The chickpeas pack plenty of fiber and protein, while the veggies add a variety of vitamins and minerals (not to mention color and crunch!) so you’ll finish this meal feeling satisfied. Best of all, this dish is versatile. You can swap whatever veggies you have on hand; try yellow or green onions, olives, cucumbers, or green or yellow peppers.
Servings: 3
Prep time: 15 minutes
Ingredients
- 15-ounce can chickpeas, drained and rinsed
- 2 stalks celery, finely chopped
- 1/4 cup red onion, finely chopped
- 1/4 cup dill pickle, finely chopped
- 1/4 cup red bell pepper, finely chopped
- 3 tablespoons 2-percent plain Greek yogurt
- 1 clove garlic, minced
- 1 1/2 teaspoons spicy brown mustard
- 1 1/2 to 3 teaspoons fresh lemon juice, to taste
- Black pepper, freshly ground
- 1 cup spinach leaves
- 3 whole-wheat tortillas
Directions
- In a large bowl, mash the chickpeas with a potato masher until the texture becomes flaky.
- Add in the celery, red onions, pickles, bell peppers, Greek yogurt, and garlic. Mix together.
- Add in the spicy brown mustard and season with lemon juice and pepper. At this point, the chickpea salad can be refrigerated until ready to serve.
- Prepare wraps just before eating. Layer each tortilla with a handful of spinach leaves and 1/3 of the chickpea salad. Fold burrito-style and enjoy!
Nutrition information (per serving)
- Calories: 150
- Total fat: 2.5 g
- Saturated fat: 0 g
- Cholesterol: 0 mg
- Sodium: 400 mg
- Total carbohydrate: 27 g
- Dietary fiber: 7 g
- Total sugars: 6 g
- Protein: 8 g
Per 6-inch whole wheat tortilla
- Calories: 80
- Total fat: 2 g
- Saturated fat: 0 g
- Cholesterol: 0 mg
- Sodium: 180 mg
- Total carbohydrate: 14 g
- Dietary fiber: 3 g
- Sugars: 1 g
- Protein: 3 g