Vegan Garbanzo Bean Salad
User Reviews
4.9
Vegan Garbanzo Bean Salad
Description
This salad starts by mashing drained and rinsed canned garbanzo beans until mostly smooth. Into this are mixed diced red bell pepper, tomato, celery, and dill pickle for bite and freshness. Seasonings include garlic powder, onion powder, paprika, salt, and yellow mustard, creating a tangy and slightly smoky profile. The mustard helps bind ingredients and adds creaminess.
The texture tends to be smooth and creamy, but can be adjusted by mashing less for more bean pieces to add bite. The salad is quick to assemble and benefits from at least 30 minutes chilling to let flavors meld, with taste improving on the second day. It serves as a vegan alternative to tuna salad, suitable on bread or as a dip.
Preparing ahead and storing refrigerated help develop the salad's flavor. It is versatile and can be customized by adjusting vegetable quantities or seasoning levels.
Ingredients
- 2 garbanzo beans 15-ounce cans drained and rinsed
- 1 medium red bell pepper diced
- 1 large tomato diced
- 2 ribs celery diced
- 1 dill pickle diced
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon salt
- 1 teaspoon paprika
- 1 tablespoon yellow mustard
Instructions
- In a medium bowl, mash the garbanzo beans with a fork or potato masher until the beans are smooth.
- Add all other ingredients and mix in until thoroughly combined.
Notes
- Refrigerate the salad for at least 30 minutes or preferably overnight to enhance flavor development.
- For a chunkier texture, mash the chickpeas less, leaving some whole for added bite.
- This salad works well as a spread on pita or regular bread for lunches or snacks.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4to 6
Amount Per Serving
Calories 375 kcal
% Daily Value*
| Calories | 375kcal | 19% |
| Carbohydrates | 64g | 21% |
| Protein | 20g | 40% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 498mg | 21% |
| Potassium | 884mg | 19% |
| Fiber | 18g | 72% |
| Sugar | 13g | 26% |
| Vitamin A | 1736IU | 35% |
| Vitamin C | 48mg | 53% |
| Calcium | 133mg | 13% |
| Iron | 7mg | 39% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
You'll Also Love
