DO YOU LOVE TUNA SALAD and EGG SALAD?
….then I have good news for you!
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!
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.
THE BEST & EASIEST GARBANZO BEAN SALAD RECIPE
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)
- 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.
- Transfer to a medium sized bowl and add the MCT Oil and Just Mayo and blend well.
- Add the chopped celery and chopped pickles. Mix through.
- Add the dill and salt and pepper to your liking. If you want a sea-worthy flavor, crumble seaweed flakes into the mixture.
- When the consistency is to your taste, it is ready to chill.
- 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.
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!
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%
MCT Lean Vegan Protein Powders and MCT Oil