Mysty PfefferHave you ever noticed most jars of mayonnaise in the store are full of soybean oil? Ick! A mayo free chickpea salad sounds much better!
I saw this recipe several years ago in a grocery Magazine and they used mayonnaise. I can’t find it anymore, but I remember it was just like my favorite chicken salad recipe with grapes, celery, and pecans.
However, using plain Greek Yogurt in place of the mayo gives it more protein, probiotics, and less inflammatory seed oils. Of course, if you prefer a vegan dish, you can use your favorite coconut or almond yogurt to make this protein rich salad quite nice, without excess oil, too.
Although I make a honey mustard dressing (1/2 cup plain yogurt/1 tsp mustard/1 tsp of honey) you can easily substitute your favorite flavors or leave the yogurt plain. Maybe try paprika, chili sauce, or turmeric with chickpeas. . . use whatever sounds good to you!
I serve this salad over a bed of greens, or in a lettuce wrap. However, it’s also good with a little extra fiber and protein in a Chia & Flax Tortilla!
Whatever you decide to do, I’m sure it will be good!
Benefits of Mayo Free Chickpea Salad
Because everything God puts in the garden is good!
According to the USDA Nutrient Database for reference, chickpeas hold 8.86 grams of protein, 7.69 grams of fiber, 49 mg of calcium, 48 mg of magnesium, and 291 mg of potassium per 100 grams. They have a low glycemic load, which helps keep blood sugars stable. (1)
No spikes and drops in blood sugar are what we want, right?
Several studies cite chickpeas as lowering LDL-C cholesterol and Total cholesterol, while also lowering blood pressure. (1) I’ll take that special loving care from the Creator any day!
The PubMed article I’m citing today, refers to chickpeas as pulses, the edible seed of plants in the legume family. I think it’s interesting the captive Daniel, in the Bible refused to eat the king’s rich food and requested “pulses”. After 10 days he and his comrades looked healthier than all the other men.
At the end of ten days, it was seen that they were better in appearance and fatter in flesh than all the youths who ate the king’s food. So the steward took away their food and the wine they were to drink, and gave them vegetables (pulse, KJV).
Daniel 1 ESV,KJV – Daniel Taken to Babylon – In the third – Bible Gateway
Mayo Free Chickpea Salad Recipe
Mayo Free Chickpea Salad
Ingredients
- 1 Can Chick Peas
- 1 Tbsp. Onion Minced
- 1 Stalk Celery Minced
- 1/4 Cup Grapes Chopped
- 1 Tsp Onion Powder
- 1/2 Tsp Pepper
- 1/2 Cup Yogurt Plain
- 1 Tsp. Mustard Optional, may use chili sauce or just the yogurt
- 1 Tsp Honey
- 1 Tbsp Pecans Finely chopped
Instructions
- Rinse the beans in a colander and place in a bowl to mash
- Season well with your favorite spices
- Add the chopped vegetables and pecans, then the yogurt, mustard, and honey.
- Mix well and serve, refrigerate leftovers.
Nutrition
I hope you enjoy the connection of how well we are cared for and how our health is improved when we take advantage of the simple things provided for us in life!
It’s fun to explore new recipes and flavors as we seek better health, spiritually and physically!
This mayo free chickpea salad is just one of many ways to eat more vegetable-based meals throughout the week.
Have a great week!
References:
Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016 Nov 29;8(12):766. doi: 10.3390/nu8120766. PMID: 27916819; PMCID: PMC5188421.
