This is a brilliant high-protein plant-based lunch or light dinner. Chickpeas are a powerhouse: each tin provides over 15g protein, 12g fibre, complex carbohydrates, plus iron, folate, and zinc. They're great for your heart, gut, and blood sugar – and are one of the most planet-friendly protein sources out there. Serve this flavour-packed salad either scooped into crisp lettuce leaves for a refreshing, low-carb option, or piled onto a slice of toasted sourdough for something more filling.
Takes 10 minutesminutes
Serves 4
Ingredients
1× 400g tin of chickpeasdrained and rinsed (approx. 1½ cups)
1small red onionfinely diced
2clovesof garlicfinely chopped or crushed
3scallionsspring onions, finely sliced
150gvegan mayonnaise½ cup + 2 tbsp (see page x for recipe)
Saltto taste
Pinchof black pepper
5small gherkinsfinely chopped (optional)
1tbspDijon mustard
1tbspcaperschopped
½tspseaweed powderoptional, for a hint of the sea
To Serve
1head of lettucee.g. romaine, little gem or iceberg, leaves separated
or
Slicesof toasted sourdough bread
Instructions
In a mixing bowl, roughly mash the chickpeas with a fork or potato masher until chunky but spreadable.
Add the red onion, garlic, scallions, mayonnaise, mustard, capers, gherkins (if using), seaweed powder, a pinch of salt and pepper. Mix well until fully combined.
Taste and adjust the seasoning, adding more salt, mustard, or mayo if needed.
Serve spooned into individual lettuce leaves for a fresh take, or spread generously over sourdough toast.
This will keep well in the fridge for 3–4 days, so it’s great for meal prep too.
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