Wholesome balanced vegan chickpea salads

Chickpeas are an excellent source of protein, fibre, potassium and natural antioxidants. Half a cup of chickpeas provides 130 calories, 7g of protein, 6g of fibre, 2mg of iron and 239mg of potassium. Plus, each half cup of chickpeas provides 18g of energizing carbohydrates, and that is approximately the amount of carbohydrate you find in a slice of bread.

Chickpeas need to be soaked overnight and then boiled in hot water on a simmering flame for about an hour or more. If you cook the beans in a pressure cooker, you need to cook the beans for about 15 to 18 minutes. You could always cook up a big batch of chickpeas and then freeze each cupful in a freezer bag for future use.

For quick and easy balanced meals, all you need to do, is to toss up boiled chickpeas with a variety of vegetables and your favourite dressing.

Following are some quick and easy recipes, to help keep you nourished and on the go.

RAINBOW SALAD WITH SPICY PEANUT DRESSING

Makes 2 Serving

 Ingredients:

1 cup boiled chickpeas

2 cups Romaine lettuce, washed/dried, cut into 1-inch sections

2 cups purple cabbage, shredded

2 med carrots, cut into matchsticks

Dressing:

1 Tbsp. creamy peanut butter, room temperature

2 Tbsps. white vinegar

2 Tbsps. lime juice

1 Tbsps. light soy sauce

2 cloves garlic, finely minced

1/2 tsp ginger, grated

1/2 Tbsp honey

1 tsp sesame oil

1 tsp. olive oil

1/2 tsp red chili pd. (or more depending on preference)

4 Tbsps. water

Method

  • In a small bowl, whisk together all the dressing ingredients, or you may also use a blender.
  • In a large bowl, mix together all the salad components and then drizzle the spicy peanut dressing over the top.
  • Serve immediately.

MIXED VEGETABLE SALAD WITH SWEET AND SOUR DRESSING

Makes 2 Servings

Ingredients:

1 cup boiled chickpeas

2 cups mixed salad greens

1.5 cup fresh bean sprouts

1.5 cups carrots, shredded

Dressing:

2 Tbsps. plum or duck sauce

2 Tbsps. rice wine or apple cider vinegar

1 Tbsp. peanut oil

½ tsp. salt

½ tsp. white pepper

Method

  • In a small dish, mix together all the dressing ingredients, cover and refrigerate.
  • In a large salad bowl, combine greens, bean sprouts, carrots and half the chickpea chips.
  • Just before serving, pour the salad dressing over the vegetables and toss up salad.
  • Garnish with the remaining chickpea chips and serve.

CHICKPEA, CABBAGE & CARROT SALAD

Makes 1 Serving

Ingredients

½ cup boiled chickpeas

1/2 cup white cabbage, shredded finely

1/2 cup red cabbage, shredded finely

1/2 cup carrots, shredded finely

2 stalks spring onions, sliced finely

DRESSING

1 tsp. brown sugar

3 Tbsps. white vinegar

1/2 Tbsp. light soy sauce

1 Tbsp. lemon juice

1 tsp. peanut oil

1 tsp. sesame oil

¼ tsp. white pepper

¼ tsp. chili flakes

Method

  • Whisk together all the dressing ingredients and refrigerate.
  • In a large salad bowl, combine cabbage, carrots and spring onion.
  • Just before serving, pour the salad dressing over the vegetables and toss well.
  • Add chickpea chips and toss lightly. Serve immediately.

CORN, BELL PEPPER & CHICKPEA SALAD

Makes 2 Servings

Ingredients

1 cup boiled chickpeas

1.5 cups corn kernels, boiled

1 medium red bell pepper, diced finely

1 medium green bell pepper, diced finely

1 small red onion, thinly sliced

¼ tsp. salt

DRESSING

1 Tbsp. peanut oil

3 Tbsps. white vinegar

3 tsps. honey

1 Tbsp. light soy sauce

1/2 tsp. sesame oil

1 clove garlic, crushed

Method

  • In a blender, mix together all the dressing ingredients, and refrigerate.
  • In a large salad bowl, mix together capsicum, corn and onion and set aside.
  • Just before serving, add chickpea chips, pour the salad dressing, toss up and serve

VeVeva Nutrition Pte Ltd established in 2019, is a nutrition consultancy for the food and beverage industry, individuals and groups. With a personal passion to create a healthier world, we assess your current diet and lifestyle, and recommend dietary changes for optimal health and/or weight management. We also conduct nutrition talks on a regular basis. For more information, email: yashna.harjani@vevevanutrition.com.

 

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