Sea-sational Chickpea Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
46%
Sea-sational Chickpea Salad
15 min.
5
161kcal

Suggestions


Welcome to a delightful culinary experience with our Sea-sational Chickpea Salad! This vibrant and nutritious dish is perfect for anyone looking to enjoy a healthy, plant-based meal that is both satisfying and full of flavor. Whether you're a seasoned vegetarian, a curious vegan, or simply someone who appreciates a gluten-free option, this salad is sure to impress.

In just 15 minutes, you can whip up a refreshing side dish that serves five, making it ideal for gatherings or meal prep for the week ahead. The star of this recipe is the humble chickpea, packed with protein and fiber, which pairs beautifully with the crunch of fresh carrots and celery. The addition of silken tofu creates a creamy texture without any dairy, while the zesty lemon juice and Old Bay Seasoning elevate the flavors to a whole new level.

Not only is this salad a feast for the taste buds, but it also boasts a caloric breakdown that supports a balanced diet, with 161 kcal per serving. Enjoy it as a light lunch, a side dish at dinner, or even as a filling for your favorite sandwich. With its vibrant colors and delicious taste, the Sea-sational Chickpea Salad is not just a meal; it's a celebration of wholesome ingredients that nourish both body and soul. Dive in and savor the goodness!

Ingredients

  • 0.5 cup carrots coarsely chopped
  • rib celery chopped
  • 15 ounces chickpeas cooked drained canned (1 can or)
  • tablespoon juice of lemon 
  • teaspoon old bay seasoning 
  • 0.5 teaspoon salt to taste (or )
  • 0.5 cup silken tofu (lite preferred)
  • 0.5 teaspoons paprika smoked

Equipment

  • food processor
  • bowl

Directions

  1. Add just enough water to cover and soak for 5 minutes.
  2. Drain (reserve the soaking water, if you like, and add it to the salad) and set aside.
  3. Combine the tofu and half the chickpeas in a food processor and pulse several times to mash all of the chickpeas well.
  4. Add remaining chickpeas and the carrots and pulse once or twice to roughly chop.
  5. Scrape into a bowl and add all remaining ingredients, including reserved arame. Cover and chill for at least half an hour to allow the flavors to blend. Check seasonings, adding more to taste.
  6. Serve with raw vegetables or as a sandwich filling.

Nutrition Facts

Calories161kcal
Protein21.45%
Fat15.95%
Carbs62.6%

Properties

Glycemic Index
23.92
Glycemic Load
4.79
Inflammation Score
-9
Nutrition Score
13.022608653359%

Flavonoids

Eriodictyol
0.15mg
Hesperetin
0.43mg
Naringenin
0.04mg
Apigenin
0.23mg
Luteolin
0.1mg
Kaempferol
0.05mg
Myricetin
0.01mg
Quercetin
0.07mg

Nutrients percent of daily need

Calories:161.31kcal
8.07%
Fat:2.95g
4.54%
Saturated Fat:0.34g
2.12%
Carbohydrates:26.05g
8.68%
Net Carbohydrates:18.95g
6.89%
Sugar:5.21g
5.79%
Cholesterol:0mg
0%
Sodium:255.19mg
11.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.92g
17.84%
Manganese:0.93mg
46.71%
Vitamin A:2306.47IU
46.13%
Folate:152.85µg
38.21%
Fiber:7.1g
28.39%
Copper:0.36mg
18.12%
Phosphorus:165.5mg
16.55%
Iron:2.89mg
16.08%
Magnesium:51.54mg
12.88%
Potassium:362.27mg
10.35%
Vitamin K:10.82µg
10.3%
Zinc:1.49mg
9.92%
Vitamin B1:0.13mg
8.99%
Vitamin B6:0.16mg
7.77%
Calcium:61.2mg
6.12%
Vitamin B2:0.08mg
4.63%
Selenium:3.24µg
4.62%
Vitamin C:3.32mg
4.02%
Vitamin B3:0.7mg
3.52%
Vitamin E:0.47mg
3.14%
Vitamin B5:0.31mg
3.07%