Craving a delicious and healthy lunch that’s packed with flavor? This Sun-Dried Tomato Pesto Chickpea Salad is a vibrant and easy-to-make option you’ll love. It’s perfect for meal prep or a quick, satisfying meal, adding a delightful twist to your Healthy Chickpea Salad Ideas repertoire.
Key Ingredients & Substitutions
- Chickpeas: Canned chickpeas are convenient, or you can cook them from scratch.
- Sun-Dried Tomatoes: Use oil-packed for best flavor, or rehydrate dry ones.
- Pesto: Store-bought or homemade basil pesto works wonderfully.
- Vegan Mayonnaise: Regular mayonnaise can be used if not following a vegan diet.
- Celery: Adds a nice crunch; use bell peppers for a similar texture.
- Red Onion: Shallots offer a milder alternative.
Ingredients
Main Ingredients:
- 1 (15-ounce) can chickpeas, rinsed and drained
- 1/2 cup sun-dried tomatoes, oil-packed, drained and chopped
- 1/4 cup prepared basil pesto
- 1/4 cup vegan mayonnaise
- 1 stalk celery, finely diced
- 1/4 cup finely chopped red onion
Optional Additions:
- 2 tablespoons chopped fresh parsley
- 1 tablespoon lemon juice
Spices:
- 1/4 teaspoon black pepper
- Pinch of salt (to taste)
How Much Time Will You Need?
- Total Time: 15 minutes
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Servings: 4
- Calories per serving: Approximately 280-320 (depending on ingredients)
- Tools Needed: Large mixing bowl, fork or potato masher, sharp knife, cutting board
Step-by-Step Instructions
1. Prepare the Chickpeas
Rinse and drain your canned chickpeas thoroughly. Place them in a large mixing bowl and gently mash them with a fork or potato masher until they are mostly broken down but still have some texture.
2. Chop Your Ingredients
Finely dice the sun-dried tomatoes, celery, and red onion. If using fresh parsley, chop it as well. Add all these chopped ingredients to the bowl with the mashed chickpeas.
3. Mix the Dressing
Add the basil pesto, vegan mayonnaise, black pepper, and a pinch of salt to the bowl. If you like, stir in the optional lemon juice for a brighter flavor.
4. Combine Everything
Stir all the ingredients together until everything is well combined and coated with the pesto-mayo dressing. Taste and adjust seasoning as needed. You can serve it immediately or chill it for even better flavor.
Variation Ideas
- Spice It Up: Add a pinch of red pepper flakes for a little heat.
- Herbaceous Boost: Incorporate other fresh herbs like dill or chives.
- Crunch Factor: Mix in some chopped walnuts or toasted pine nuts.
- Extra Veggies: Fold in finely chopped cucumber, shredded carrots, or spinach for more nutrition.
Storage Instructions
Store your Sun-Dried Tomato Pesto Chickpea Salad in an airtight container in the refrigerator for up to 3-4 days. This salad is best served chilled. Freezing is not recommended as it can alter the texture of the chickpeas and mayonnaise.
Frequently Asked Questions (FAQ)
Can I make this chickpea salad oil-free?
Yes, you can use water-packed sun-dried tomatoes and an oil-free pesto, along with an oil-free vegan mayonnaise.
What should I serve this chickpea salad with?
It’s excellent in sandwiches, wraps, lettuce cups, on crackers, or as a side dish with a green salad.
Is this recipe gluten-free?
Yes, this Sun-Dried Tomato Pesto Chickpea Salad is naturally gluten-free. Just ensure your pesto and mayonnaise are certified gluten-free if you have sensitivities.
Can I prepare this in advance for meal prep?
Absolutely! This is a fantastic meal prep option. The flavors often deepen and improve after a few hours or overnight in the refrigerator.
How can I make this a high-protein meal?
Chickpeas are already a good source of plant-based protein. You can increase the protein content by serving it with a side of quinoa or adding some nutritional yeast to the mixture.
What other Healthy Chickpea Salad Ideas do you recommend?
Explore variations like curried chickpea salad, classic “tuna” style chickpea salad, or a Mediterranean-inspired version with olives and bell peppers.