This easy chickpea salad makes a delicious, low-calorie filling for wraps and sandwiches. Perfect for vegan, whole foods plant-based (WFPB) diets. Zero Weight Watchers points on Purple and Blue plans.
Somewhere right now one of my longtime readers is saying, “Another chickpea salad???” And they’re right. I’ve done chickpea salads before: Thai chickpea salad, “tuna” chickpea salad, 3-minute chickpea salad, herbed and curried chickpea salads. So why do I need to post an easy chickpea salad?
The simple answer is this is how I make chickpea salad now. I started adding more veggies, cutting down on the number of seasonings, and using a food processor to do all the mashing and mixing. As a result, the current incarnation of my chickpea salad may be even quicker than my 3-Minute Chickpea Salad–and it’s sugar-free.
I wasn’t planning to post the recipe, but after my last post, when I mentioned I’ve been following Weight Watchers, I received a lot of questions about what I eat from other Weight Watchers. I don’t have a set menu that I follow, but there are two things that I make for lunch just about every week: Instant Pot Vegetable Soup and this chickpea salad. Rather than type up the recipe every time someone asks me about it, I decided to post it here.
The beauty of this easy chickpea salad from a nutritional perspective is it is about one third vegetables. And it’s great for Weight Watchers and anyone watching their intake of sugar because instead of sweet pickle relish I used unsweetened dill relish.
Adding roasted red pepper adds moisture, so you really only need about a tablespoon of vegan mayo (for speed, I often skip the peppers and just add a tablespoon of the chickpea liquid or aquafaba.) When I make it with my homemade Tofu-Cashew Mayo it’s zero points, but even if you were to use a packaged vegan mayo, it’d still be only 1 point per serving. I eat it wrapped in two 1-point tortillas with lettuce and tomato for a very filling 2-point lunch.
And if you’re following a salt-free diet, you can easily eliminate most of the sodium by replacing the Creole Seasoning with any sodium-free seasoning blend. I like to use just a few pinches of poultry seasoning (made with thyme, sage, and black pepper) to give it a vegan “chicken” salad flavor.
The recipe is below…right after some good news!
New Recipe Box!
Some of you were disappointed when the software that used to let you save your favorite recipes stopped working. The good news is I’ve finally found something to replace it. It’s a little more complicated to use at first glance, but it also has more features that I’m just starting to figure out. It allows you to not just save recipes but also arrange them in collections and print out a shopping list. In the future, I could possibly use it to create weekly meal plans or suggest side dishes to go with a featured recipe.
To get started, click “Add to Recipe Box” in any recipe you want to add. To see your recipe box, go to the top menu and hover over Recipe Index (click + on mobile) and choose “Recipe Box.” Note that the recipes you save are in your browser’s cache, so you can’t save them on mobile and find them on desktop–you will have a separate recipe box on each device.
On this post, I’ve used the feature to recommend some of my other favorite light lunches, and you can save them all to your recipe box by clicking the Add to Collections button below the recipe.
Easy Chickpea Salad Sandwich Filling
- 3 ounces baby carrots (about 3/4 cup)
- 1 rib celery cut into 3-4 pieces
- 1 15-ounce can cooked chickpeas drained and liquid reserved
- 1 tablespoon vegan mayo see notes
- 1/2 to 1 teaspoon Creole Seasoning or to taste (see notes)
- 3 tablespoons unsweetened dill relish
- 3 tablespoons chopped roasted red bell pepper optional
- Put the carrots and celery into a food processor fitted with a chopping blade. Pulse until they are mostly finely chopped; a few larger pieces won’t make a difference.
- Add most of the chickpeas to the processor, along with the mayo and seasoning. If you are not using the roasted red pepper, add a tablespoon of the chickpea liquid. Pulse a few times until the chickpeas are in pieces.
- Add the remaining chickpeas and the roasted red pepper and dill relish. Pulse once or twice just to blend the ingredients. Check the seasoning and add more to taste. Serve in a wrap or on bread with lettuce and tomato.
Nutritional info is approximate.
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