• Susan McCandless, RDN

"No-Tuna" Salad (Chickpeas)

This simple recipe is loaded with nutrition bonuses. Besides being an economical option, garbanzos, or chickpeas, are a very good source of protein as well as zinc, a mineral that supports our immune function. Capers are rich in Quercetin (actually one of the best food sources!) which promotes our production of the powerful "master" anti-oxidant, glutathione.


Nutrition tips:

Use a naturally fermented pickle (e.g. Bubbies or Woodstock are two brands) for a probiotic boost.

Think dairy is the best source of calcium?...Think about tahini (sesame seed paste) as a better source. It is packed with bio-available calcium.



Adapted from Living Plate

4 Servings


Ingredients


1 (15 oz.) can chickpeas, drained and rinsed

3 Tablespoons tahini

1 teaspoon Dijon mustard (or spicy brown mustard)

2 teaspoons maple syrup

1/4 cup diced red onion

1/4 cup celery, diced

1/4 cup pickles, diced

1 lemon for 2 tablespoons lemon juice

2 tablespoons capers, drained and loosely chopped, if large

salt, to taste

pepper, to taste

3 tablespoons sunflower seeds, unsalted, optional

8 whole leaves lettuce, Bibb

1or 2 tomatoes, sliced

Sliced or diced avocado, optional


Prep:

Drain and rinse chickpeas, dice red onion, celery, pickles, drain capers, thinly slice tomato and avocado.


Make:

1. Place the chickpeas in a mixing bowl, and roughly mash with a fork or potato masher.

2. Add tahini, mustard, maple syrup, red onion, celery, pickles, lemon or pickle juice, capers, salt and pepper, and sunflower seeds. Toss well to coat. Adjust seasonings to taste.

3. Place whole leaves of lettuce on a platter.

4. Scoop 1/4 of chickpea mixture into each lettuce cup. Top with tomato and additional onion, avocado or other chopped vegetables, as desired.


Variations: Quickly blanch or steam collard greens and use in place of the lettuce as a wrap for your salad.

7 views
  • Facebook

321 North 3rd Street, Suite 202

McCall, ID 83638

susan@mintnutrition.org

Susan McCandless, RDN (IFNCP, CLT)
Dietitian + Nutritionist
mint-SMALL_logo_white_transparent.png

© 2020 Susan McCandlessLLC