Tropical Chickpea Salad
User Reviews
5
3 reviews
Excellent
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Prep Time
5 mins
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Total Time
5 mins
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Servings
4 cups
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Calories
248 kcal
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Course
Lunch
Tropical Chickpea Salad
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There’s no lettuce in this salad and you won’t miss it. So much texture and flavor in every bite and it’s ready in 5 minutes. It’s naturally vegan, gluten-free, almost fat-free, and has a tropical vibe from the pineapple and mango, and pineapple salsa enhances that. Pico de gallo and cilantro add depth of flavor and a savory element that balances the sweet fruit. Because ingredients vary, add salt, pepper, and the exact amounts of pico de gallo and salsa to taste. The flavors marry over time and it tastes even better the second day. It’s a great salad for when the weather warms up to bring to picnics or barbecues because there’s no mayo.
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Ingredients
- chickpeas garbanzo beans, drained and rinsed (I used no-salt-added, canned, 14.5-ounce can
- ¾ cup Mango diced in small pieces (I used frozen)
- ¾ cup pineapple diced in small pieces (I used frozen)
- ½ cup Pico de Gallo found in the produce section, or to taste
- ½ cup pineapple or to taste, prepared as salsa
- ¼ cup cilantro finely minced, fresh leaves
- 1 tablespoon lime juice
- ½ teaspoon salt
- ½ teaspoon black pepper
- pinch cayenne pepper optional and to taste
- tortilla chips optional for serving, or crackers
Instructions
- To a large bowl, add all ingredients and stir to combine. Taste and check for flavor and seasoning balance. Make any necessary adjustments, i.e. more salt, pepper, salsa, pico de gallo, etc. and stir again. Serve immediately if desired or cover and chill before serving. Salad will keep airtight in the fridge for up to 4 days. I found the flavors married over time and the salad tasted even better the second day. Leftovers can be served chilled or at room temp. Salad is great as-is or with tortilla chips or crackers.
Nutrition Information
Show Details
Serving
1
Calories
248kcal
(12%)
Carbohydrates
45g
(15%)
Protein
11g
(22%)
Fat
4g
(6%)
Polyunsaturated Fat
2g
(12%)
Sodium
851mg
(35%)
Fiber
11g
(44%)
Sugar
14g
(28%)
Nutrition Facts
Serving: 4cups
Amount Per Serving
Calories 248 kcal
% Daily Value*
| Serving | 1 | |
| Calories | 248kcal | 12% |
| Carbohydrates | 45g | 15% |
| Protein | 11g | 22% |
| Fat | 4g | 6% |
| Polyunsaturated Fat | 2g | 12% |
| Sodium | 851mg | 35% |
| Fiber | 11g | 44% |
| Sugar | 14g | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
3 reviews
Excellent
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