Craving a delicious and easy lunch? This Curried Chickpea Salad Bento is a perfect healthy bento box lunch, packed with flavor and plant-based goodness. You’ll love how simple it is to prepare for a satisfying meal.
Key Ingredients & Substitutions:
- Canned Chickpeas: Use any brand, or cook your own from dried.
- Mayonnaise: Vegan mayonnaise works wonderfully for a plant-based option.
- Celery: Adds a crucial crunch. If you don’t have it, a small amount of finely diced apple can offer a similar texture.
- Curry Powder: Adjust the amount to your spice preference.
- Red Onion: Shallots are a good, milder alternative.
Ingredients:
For the Curried Chickpea Salad:
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1/4 cup mayonnaise
- 1 celery stalk, finely diced
- 2 tablespoons finely chopped red onion
- 1 tablespoon fresh cilantro, chopped (optional)
- 1 teaspoon curry powder
- 1/2 teaspoon ground turmeric (optional, for color and extra flavor)
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
For the Bento Box:
- Whole wheat pita bread or crackers
- Cucumber slices
- Carrot sticks
- Cherry tomatoes
How Much Time Will You Need?
- Total Time: 15 minutes
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Servings: 2
- Tools Needed: Mixing bowl, fork, measuring spoons, knife, cutting board
Step-by-Step Instructions:
1. Prepare the Chickpeas
Drain and rinse your canned chickpeas thoroughly. Place them in a medium mixing bowl. Use a fork or potato masher to lightly mash about two-thirds of the chickpeas, leaving some whole for texture.
2. Combine Ingredients
Add the mayonnaise, diced celery, chopped red onion, cilantro (if using), curry powder, turmeric (if using), salt, and black pepper to the bowl with the mashed chickpeas. Stir everything together until well combined. Taste and adjust seasonings as needed.
3. Assemble Your Bento Box
Divide the curried chickpea salad between two bento box compartments. Arrange whole wheat pita bread or crackers in another compartment. Fill the remaining sections with cucumber slices, carrot sticks, and cherry tomatoes for a complete and healthy bento box lunch.
Variation Ideas:
- Add a touch of sweetness with a few raisins or dried cranberries.
- Mix in some chopped bell pepper for extra crunch and color.
- Serve in lettuce cups instead of pita for a grain-free option.
- Include a sprinkle of chopped nuts for added protein and healthy fats.
Storage Instructions:
Store your assembled Curried Chickpea Salad Bento boxes in airtight containers in the refrigerator for up to 3-4 days. The chickpea salad will firm up slightly in the cold, but it remains delicious. Do not freeze the assembled bento boxes.
Frequently Asked Questions (FAQ):
- Can you make this chickpea salad ahead of time?
Yes, you can prepare the chickpea salad up to 3 days in advance. Store it in an airtight container in the refrigerator.
- Is this recipe suitable for meal prep?
Absolutely! This is an excellent choice for healthy bento box lunch meal prep. Just assemble the components into separate containers.
- What if you don’t like mayonnaise?
You can use plain Greek yogurt or a creamy avocado dressing as an alternative to mayonnaise.
- Can you adjust the spice level?
Yes, feel free to use more or less curry powder to match your preferred spice level.
- What are other good additions for a healthy bento box?
Hard-boiled eggs, fruit slices, hummus, and a handful of nuts are great additions to any healthy bento box lunch.
- Is this recipe gluten-free?
The chickpea salad itself is gluten-free. Ensure your pita bread or crackers are certified gluten-free if you follow a strict gluten-free diet.