Jun
17

The Best & Easiest Garbanzo Bean Salad Recipe.. plus Health Benefits of the ‘Chic’ Chickpea!

DO YOU LOVE TUNA SALAD and EGG SALAD?  

….then I have good news for you!

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I have to admit that, years ago, pre-vegan, I used to eat a lot of  tuna salad and egg salad, whether on a sandwich, on a bed of lettuce, a scoop perched on an avocado half or stuffed into a red pepper. Oh, of course, on bagels, too! They were typical go-to’s whether I was ordering it in a restaurant or making it at home. Recreating the texture and flavor of these lunch time standards was a puzzle to veganize, at first….until I realized that garbanzos are the answer! Since fish carry so many toxins (see also below the link to more on that topic) and eggs are high in cholesterol, I think it’s time for you to try my really delicious Garbanzo Salad. It’s a great alternative to the animal-derived lunchtime ho-hums and you are getting nothing but health in this yummy salad!! I hate to even use the word “substitute” in regard to my Garbanzo Salad because this recipe stands strongly on it’s own and everyone in my family scarfs it down in no time at all!

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One of the keys to making this recipe authentic is to use an awesome vegan mayo. I happen to love Just Mayo by Hampton Creek. Besides being vegan, it’s non-GMO, gluten-free, egg-free, cholesterol-free, soy-free, dairy-free, lactose-free and kosher! I also add MCT Lean Oil because of the health benefits and in place of an additional spoon of mayo. To read all about MCT Oil, click on this link, including the health benefits of medium chain triglycerides…or go to the link at the end of the page.

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THE BEST & EASIEST GARBANZO BEAN SALAD RECIPE

photo 4Ingredients

1 lg can of garbanzo beans (25 oz), drained and rinsed

1/2 cup chopped celery (about 4 stalks)

1/2 cup chopped pickles (2 pickles)

1/2 tsp dried or fresh dill

2 tsp MCT Lean Oil

3 tablespoons Hampton Creek Vegan Just Mayo (or to taste)

salt and pepper to taste

(optional: crushed seaweed flakes)

Method

  1. In a food processor, pulse the garbanzo beans until all broken down but not complete mush. If you don’t have a food process or would rather do it by hand, mash the chickpeas with the back of a fork until they are all consistently crumbly.
  2. Transfer to a medium sized bowl and add the MCT Oil and Just Mayo and blend well.
  3. Add the chopped celery and chopped pickles. Mix through.
  4. Add the dill and salt and pepper to your liking. If you want a sea-worthy flavor, crumble seaweed flakes into the mixture.
  5. When the consistency is to your taste, it is ready to chill.
  6. Serve cold (or room temperature is fine too) on bread, salad, crackers, in avocado halves, in red bell peppers.  Can be garnished with fresh dill or a tidbit of fresh, cut red pepper.

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After taking a look at the power-packed nutritional value of garbanzos, I think you’ll agree that eating them is almost like taking a multi-vitamin, but you get so much more! The high fiber helps helps regulate blood sugar and prevent constipation. The iron is necessary for making healthy red blood cells and the folate is a B vitamin that is essential for preventing neural tube defects. The magnesium is necessary for normal muscle function and zinc provides a strong immune system. Potassium helps maintain a healthy blood pressure. These little gems can help lower your total cholesterol and the unhealthy LDL cholesterol. Since it is recommended that everyone should eat at least 3 cups per week of legumes (and I’m sure I get more!), garbanzos are a delicious way to go! 

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When it comes to digestion, garbanzos are the best source of slowly-digested carbohydrate and resistance starch.

“Essentially, this means that they contain starch which is slowly converted to glucose, and starch which is not digested in the small intestine at all. At least one study has shown that replacing more rapidly-digested carbohydrates with legumes improved glycemic control in diabetics. Consuming foods high in resistant starch may also improve colon health, including promoting healthy bowel flora. Resistant starch may even improve insulin sensitivity and absorption of minerals such as calcium.”

One cup of garbanzo beans (chickpeas) is packed with great nutrition:

  • only 269 calories
  • total fat: 4 g.
  • sodium: 11 mg.
  • carbohydrate: 45 g.
  • dietary fiber: 12 g.
  • protein: 15 g.
  • Vitamin C: 4%
  • Vitamin E: 3%
  • Vitamin K: 8%
  • Thiamin: 13%
  • Riboflavin: 6%
  • Niacin: 4%
  • Vitamin B6: 11%
  • Folate: 71%
  • Pantothenic Acid: 5%
  • Omega-3 fatty acids: 70.5 mg
  • Omega-6 fatty acids: 1825 mg.
  • Calcium 8%
  • Iron  26%
  • Magnesium  20%
  • Phosphorus  28%
  • Potassium  14%
  • Sodium  0%
  • Zinc  17%
  • Copper  29%
  • Manganese  84%
  • Selenium  9%

How Toxic is Fish and What Should I Do About It?

Nutrition Facts 

Healthy Living: Garbanzo Bean Health Benefits

Low Carb Diets: Carbs in Chickpeas

Hampton Creek Just Mayo

Are You Mocking My Mock-Tuna Salad?…and Can Vegans Laugh at Themselves?

A Yummy Brunch Menu with 15 Vegan Recipes

photo 8MCT Lean Vegan Protein Powders and MCT Oil

Fuel Your Metabolism & Burn Fat: MCT Lean

xox Enjoy!

Ellen

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Comments

  1. In order to make the “mock tuna” salad, you really need to use good seaweed flakes. We flake up our bull whip kelp and it is a beautiful bright green and delicious in many dishes!

    Get your locally, hand harvested and sun dried seaweeds at Ocean Harvest Sea Vegetables http://www.seaweedmermaid.com
    We independently test our seaweeds for radiation each harvest season and our most recent test for June 2014, has come back with no radiation detected!!!

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  1. [...] I’m truly in love with the chickpea in all its glory…see my recent post titled “The Best & Easiest Garbanzo Bean Salad…plus the Health Benefits of the ‘Chic&… But I digress…Why do I love hummus? Maybe because it’s easy to just grab and start [...]

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