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HomeHealthy FoodChickpea "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 simple chickpea recipe is a superb plant-based, protein-packed lunch choice!

smashed chickpea salad on a piece of gluten free toast

Guys, we’re giving cauliflower the break day (you’re welcome, cauliflower). It’s chickpea’s time to shine on this insanely scrumptious, plant-based, vegan swap for hen salad.

Chickpea “Rooster” Salad will trick your style buds in the easiest method. It tastes precisely like hen salad however is meat free, a cinch to whip up, recent, protein-packed, and make-ahead so you possibly can have wholesome filling lunches available all week lengthy.

If you happen to’re searching for vegan or vegetarian lunchtime thought — this simple recipe is a MUST TRY!

chickpea chicken salad on toasts and lettuce cups

Smashed Chickpea Salad = Vegan Swap for Rooster Salad

Final yr I labored with a dietitian buddy to develop an e-book of plant-based recipes for her purchasers, and this smashed chickpea salad, aka a vegetarian model of basic hen salad, was certainly one of my very favorites. When she shared the idea, I believed there was no method I’d be capable to use chickpeas to create a dish that not solely resembled however TASTED like hen salad…

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

Chickpea “Rooster” Salad shouldn’t be solely a wholesome lunch thought for work or college that’s stuffed with protein and fiber, nevertheless it tastes unbelievable! Contemporary, crunchy, crispy, creamy, herby — all of the issues. It hits all the suitable taste and texture notes and is oddly irresistible?

hand holding a can of reduced sodium chickpeas

Components Wanted

This creamy chickpea salad is made with fridge and pantry staples in about 10 minutes. Plus it retains effectively all week lengthy because it’s plant/bean-based. Right here’s what you’ll want:

  • Chickpeas: I take advantage of canned chickpeas (additionally referred to as garbanzo beans), vs cooking dried beans, so the recipe stays within the fast and simple lunch class. I prefer to mash the chickpeas fairly effectively however you possibly can depart as a lot or as little complete to attain your required “hen” salad texture.
  • Celery: offers an irresistible crunch. I don’t love celery in my hen salad, nevertheless it’s should within the chickpea model!
  • Pickles: present a tangy crunch. Use no matter you’ve obtained within the fridge – spears, slices, cornichons, and so forth.
  • Shallot or Onion: offers extra spicy crunch. Are you sensing a theme right here? Love the creamy/crunchy texture of this salad! Be happy to make use of pink onion or inexperienced onion if in case you have it available as an alternative.
  • Mayonnaise: we hold vegan mayonnaise available for Gwen, who’s allergic to eggs and dairy, which is what I take advantage of on this chickpea salad. I like Hellman’s vegan mayonnaise of all of the varieties we’ve tried. Be happy to make use of common mayo, however know that almost all common mayonnaise is made with eggs.
  • Contemporary lemon juice: a drizzle actually wakes up and brightens this salad.
  • Dijon mustard: offers a pleasant depth of taste. You would use yellow mustard in a pinch.
  • Contemporary dill: I actually love recent dill finest on this chickpea hen salad. You should utilize dried dill should you should, however give it a attempt not less than as soon as with recent — it’s a deal with!

Put Your Personal Spin On It

As written, this can be a incredible base recipe for chickpea “hen” salad. That stated, be at liberty to decorate it up and make it your individual. Listed here are some concepts:

  1. Add dried cranberries, sliced grapes, or minced apple for slightly little bit of sweetness.
  2. Add minced recent peppers or roasted pink peppers.
  3. Swap the pickles for drained capers, minced inexperienced olives, and/or minced kalamata olives to provide the chickpea salad a Mediterranean spin. A sprinkle of feta cheese can be divine too!
  4. Add nuts like chopped pecans, chopped almonds, or sliced almonds for added crunch and taste.
  5. Go away it chunky. Like I stated, I prefer to mash the chickpeas fairly clean, however be at liberty to mash much less of the chickpeas for a chunkier-style salad.

ingredients for chickpea chicken salad on a cutting board

Tips on how to Serve Chickpea “Rooster” Salad

Identical to hen salad, this vegan chickpea salad is tremendous versatile by way of the right way to serve it. Listed here are my favorites:

  • On toast. I really like Canyon Bakehouse GF bread which, like the bulk gluten free breads, is finest toasted. Dollop the chickpea salad on high of a chunk of toast, or sandwich between two toasted slices. Sliced tomato is good inside!
  • In lettuce cups. Use butter lettuce cups or romaine hearts to get pleasure from this salad as a lettuce wrap.
  • Pita bread. I like MyBread or BFREE gluten free pita breads.
  • In a wrap. I like Mission GF tortillas, and have been loving EggLife egg white wraps, too!
  • With crackers. Easy Mills almond crackers are nice for turning this salad right into a tasty dip.
  • Over greens. Scoop over a mattress of greens for a protein-packed salad.

Nice for Meal Prep

Since this hen chickpea salad is plant-based, it can hold rather well within the fridge for five days / the everyday work week. That stated, be at liberty to portion the vegan hen salad into individual-sized storage containers and hold within the fridge for seize and go lunches.

This recipe additionally makes for AWESOME mason jar salads! Scoop the smashed chickpea salad into the underside of a 16oz wide-mouth mason jar then pack the remainder of the jar stuffed with greens (arugula is tremendous tasty.) When it’s time to eat, pour the combination right into a bowl then dig in.

chickpea chicken salad in a mixing bowl

Tips on how to make Chickpea “Rooster” Salad

Begin by including a drained and rinsed can of chickpeas (additionally referred to 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 prefer to mash almost all of the chickpeas up, however be at liberty to depart some complete / chunky should you want.

smashed garbanzo beans in a mixing bowl

You’ll see the peels draw back from the beans as you mash — it’s FINE. Resist the temptation to drag them out — you received’t discover them within the ultimate salad!

smashed chickpeas in a mixing bowl

To the mashed chickpeas add 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 substances effectively to mix.

As you possibly can see, all of the crunchy substances 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 was a easy dish! My recommendation is to RUN to the kitchen to raid the fridge and pantry and whip up this straightforward, vegan model of hen salad ASAP. Let me know what assume – get pleasure from!

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 simple chickpea recipe is a superb plant-based, protein-packed lunch choice!


  • 15oz can diminished sodium chickpeas, drained 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 prefer 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, blended greens, gluten free pita bread, gluten free toast, gluten free crackers


  1. Add chickpeas to a big mixing bowl then use a potato masher or the again of a fork to smash 3/4 of them. Add remaining substances to the bowl then stir to mix. Style then add extra mayonnaise for creaminess or lemon juice for brightness. Serve along with your alternative of base or cracker. Retailer within the fridge for as much as 5 days.
  2. Go away a remark and star score should you liked the recipe! 

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

Photo collage of chickpea chicken salad

Photographs by Ashley McLaughlin




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