Salads · Wraps, Pitas + Tacos
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Fresh herbs, citrus and spices combine with a no-oil, low-sodium mayo to nutrify this summer classic: No-Oil Curried Chickpea Salad!
Fresh herbs, citrus and spices combine with a no-oil, low-sodium mayo to nutrify this summer classic: No-Oil Curried Chickpea Salad!And, my love affair with garbanzo beans continues…
What’s not to love about this savory, nutty-tasting bean? Seriously, they had me at oil-free, extra-creamy hummus!
The reason I love garbanzos the most is because they are a blank canvas for adding flavor. While other beans have a more pronounced taste (think black, pinto and navy), garbanzo beans take on the flavors around them and add a satisfying and substantial texture to any dish.
I’m so excited to teach you a new application for this pantry staple!
Let’s make No-Oil Curried Chickpea Salad!
No-Cooking Required Using Fresh Ingredients
No-Cooking Required Using Fresh IngredientsWith temps climbing you’re likely searching for delicious recipes that don’t involve the oven or stove but still deliver on the flavor front.
Enter this No-Oil Curried Chickpea Salad that makes a great no-cooking-required main dish that leaves you satisfied with loads of fiber and plant-based protein!
The element that makes this recipe succeed? No-Oil Mayo.
We’re forgetting about the eggs in conventional mayo and the whipped-up oil and salt that constitutes most vegan mayo options you’ll find at the grocery store, and going homemade with this easy-to-make-in-your-blender recipe!
After that saucy base, you’ll only need a few pantry staples and some fresh herbs to whip this recipe up!
And this chickpea salad is perfect served in butter lettuce “boats,” loaded on nutritarian-friendly bread and layered with watercress and fresh radishes or made into open-faced toasts and topped with sprouts, pickled onions, bell peppers or tomatoes.
Trust me, you’ll have no shortage of ideas for inspiring ways to eat this salad!
Beans on Salad on Salad
Beans on Salad on SaladMy all-time favorite way to serve up this No-Oil Curried Chickpea Salad is over a bed of fresh butter lettuce with extra chopped fresh herbs (as you can see above, left).
The chickpea salad is so flavorful and moist, you don’t need a salad dressing and you’re doing your body soooo many flavors with a big bowl of greens and beans!
Dr. Fuhrman recommends at least 1 cup of beans daily while Dr. Greger recommends three daily servings as part of his Daily Dozen checklist.
The bottom line is beans really are THAT amazing for our health, longevity and ability to attain and stay at our idea weight–so I have a feeling double-sized servings of this recipe are in your immediate future!
Simple to Make
Simple to MakeAfter you blend up a batch of No-Oil Mayo, the rest of this No-Oil Curried Chickpea Salad is super-simple and only involves a potato masher (or humble kitchen fork) and a large mixing bowl!
You’re going to mash down half the chickpeas and leave the other half whole for an incredible mouthfeel. Then add in your homemade mayo, ginger powder, curry powder and few more seasonings, then give it all a good mixing before the final step–loads of fresh-chopped herbs.
Sharing is Caring
Sharing is CaringYou may not realize it yet, but this No-Oil Curried Chickpea Salad is going to be your ace-in-the-hole-recipe for your next family get-together, picnic, BBQ or cookout!
I’ve brought this dish to may such occasions and it got mad-love from omnivores and vegans alike! With all that freshness and flavor most people don’t even miss the loads of oil or salt.
5 from 4 votes
No-Oil Curried Chickpea Salad
This classic summer dish gets a low-sodium and oil-free makeover with a combination of homemade mayo, fresh herbs, citrus and spices that's big on flavor and nutrients!
Prep Time 8 minutes
Cook Time 10 minutes
Total Time 18 minutes
Servings 5.5 cups
Calories 177.3 kcal
Author Kristen Hong
Ingredients
- 2, 13.4 oz.packsno-salt-added garbanzo beans(equals 2.85 cups)
- 3/4cupNo-Oil Mayo(see directions below for link)
- 1/4tsp. liquid aminos
- 2tsp.lemon juice
- 1tbsp. white vinegar
- 2tsp. (heaping)curry powder
- 1tsp. turmeric
- 1/4tsp. ground ginger(or a pinch if you're sesitive to this taste)
- 2tbsp.raw sunflower seeds
- 1/4 cuppulled apart fresh parsley
- 1/4cuppulled apart fresh dill
- 1/4cupcilantro leaves
- 1/4cupdiced green onion
Instructions
Make a batch of No-Oil Mayo or use a oil-free substitute recipe.
Drain and rinse your garbanzo beans. Add the beans to a large mixing bowl and use a potato masher or fork to mash down half the beans.
Add the no-oil mayo, liquid aminos, lemon juice and vinegar and mix well.
Add the curry powder, turmeric, and ginger powder and mix well.
You can leave your herbs large and rustic or chop them down and then add them to the garbanzo bean mixture. Add raw sunflower seeds. Incorporate well.
Recipe Notes
Stores for up to 7 days in a glass food container in the fridge.
Use in salads, sandwiches, lettuce wraps or pitas! Goes perfectly with fresh greens, watercress, radishes and pickled veggies.
Nutrition Facts
No-Oil Curried Chickpea Salad
Amount Per Serving (1 cup)
Calories 177.3Calories from Fat 42
% Daily Value*
Fat 4.71g7%
Saturated Fat 0.54g3%
Polyunsaturated Fat 1.37g
Monounsaturated Fat 1.74g
Sodium 121.87mg5%
Potassium 371.68mg11%
Carbohydrates 24.9g8%
Fiber 7.6g32%
Sugar 2.13g2%
Protein 9.27g19%
Vitamin A 74.87IU1%
Vitamin C 5.56mg7%
Calcium 91mg9%
Iron 3.35mg19%
* Percent Daily Values are based on a 2000 calorie diet.
If you give thisNo-Oil Curried Chickpea Salad recipe a try I’d love to know what you think–please leave a rating and comment below!
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Meet Kristen Hong
Hi, I’m Kristen! I adopted a nutritarian lifestyle over six years ago and I've been sharing my experiences ever since. I’ve found that a successful life stems from eating to live and it’s my mission to make this lifestyle doable for everyone who’s ready to end their issues with troubled eating, weight gain and food-related disease!
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