Curried Chickpea Salad
This dish can be served on whole wheat bread, on a bed of lettuce, or as a dip with your favorite veggies!
- Yield
- 6 Servings
- Serving size
- 1/2 cup
- Rating
- 3.86 of 5 (72 ratings)
Food groups
- Fruit: 1/4 cups
- Vegetables: 1 cups
Ingredients
- 2 cans (15 ounces each) chickpeas, low-sodium, rinsed and drained
- 1/2 cup celery, diced
- 1/2 cup apple, diced
- 1/4 cup red onion, diced
- 1/4 cup cranberries, dried
- 1/4 cup mayonnaise, low fat
- 1 teaspoon dijon mustard
- 2 teaspoons curry powder
- 1/4 teaspoon thyme, dried
- 1/8 teaspoon black pepper, ground
- salt (1/2 teaspoon, optional)
Directions
- Wash hands with soap and water.
- Add the chickpeas to a large bowl and mash with a potato masher.
- You can mash them to be as smooth or coarse as you desire.
- Add all of the remaining ingredients to the bowl and mix until everything is combined.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 187.53 |
| Total Fat | 5.41 g |
| Saturated Fat | 0.68 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 1.67 mg |
| Carbohydrates | 29.13 g |
| Dietary Fiber | 7.71 g |
| Total Sugars | 10.82 g |
| Added Sugars included | 4 g |
| Protein | 7.54 g |
| Calcium | 63 mg |
| Potassium | 276 mg |
| Sodium | 297.44 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 45 mg |
| Phosphorus | 128 mg |
| Selenium | 4 mg |
| Zinc | 1 mg |
| Vitamin A | 5 mcg |
| Vitamin B6 | 0.7 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 2 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 14 mcg |
| Folate | 43 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 0 mg |
| Choline | 37 mg |
Notes
Add the Curried Chickpea Salad to a sandwich and add spinach or lettuce if desired. Also, try topping tossed salad with it instead of salad dressing.
Recipes you may also like
- Pumpkin and Bean Soup
- Fruit Salad with Yogurt
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- Refried Beans
- Split Pea Soup
- Minestrone Soup
- Chicken Ratatouille
- Taco Soup
Source
Recipe by: Penn State Extension — Nutrition Links Program
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/curried-chickpea-salad. Federal works are public domain in the United States.