Tasty & healthy vegan chickpea salad recipe

  • Prep Time
    12 hours
  • Cook Time
    15 min
  • Serving
    1
  • View
    466

A single serving of vegan chickpea salad provides 270 kcal and a significant number of proteins and fibre. Also, this salad is a gluten-free recipe. So, let us see how to make vegan chickpea salad recipe.

Whenever the options of eating at home dry out, vegan chickpeas salad is always a saviour in boredom. When you don’t want to cook anymore, Vegan chickpea salad is your best option on the table. Moreover, many people like this vegan chickpeas salad in raw rather than cooked form. While some prefer cooked vegan chickpea salad as it enhances the taste of chickpeas. 

Notwithdtanding whichever way you cook this vegan chickpea salad, you are sure to enjoy your meal without regret. It rejuvenates our tastes in vegetables. Therefore, vegan chickpea salad is my all-season favourite salad. In fact, one can have an entire salad as a meal whether you are on a weight loss diet or not.

Highlights of Vegan Chickpea Salad recipe

  1. Firstly, a meal of vegan chickpea salad may cost you 270 kcal only.
  2. Secondly, one serving of vegan chickpeas salad provides approximately 21% protein requirement for women. It is good protein source.
  3. Thirdly, people with high cholesterol may benefit from this vegan chickpea salad, giving 28% soluble fibre. Soluble fibre helps reduce bad cholesterol.
  4. Further, the vegan chickpea salad is high in Vitamin B6, B7, B9, Vitamin C and D.
  5. Apart from being rich in vitamins, the vegan chickpeas salad provides reasonable amounts of iron, phosphorus, magnesium, manganese, chromium, selenium and other minerals. You can refer to the complete nutritional comparison of vegan chickpea salad nutrition with male and female DRI (daily requirements) on this page below.
  6. Finally, the vegan chickpeas salad is a gluten-free recipe. If you have gluten intolerance, you can consider adding this vegan chickpea salad to your diet.

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Ingredients

Vegan chickpea salad nutrition compared with male and female DRI (Dietary Reference Intake)

Serving size – 1 bowl

Calories in Vegan chickpea salad

Calories in Vegan chickpeas salad are 269.71 kCal; around 13.49 % of male DRI of 2000 kCal. Further, it can attain 17.98 % of female DRI of 1500 kCal.

Protein forms 17.66 % of the calories.

Carbs form 53.08 % of the calories in Vegan chickpeas salad.

Fats form 28.30 % of the calories.

Macros in Vegan chickpeas salad

Protein in Vegan chickpeas salad – 11.91 gm, roughly 15.88 % of male DRI of 75 gm. Also, it can complete 21.17 % of female DRI of 56.25 gm. Protein DRI is 15% of calories.

Carbs in Vegan chickpeas salad – 35.79 gm, approximately 13.01 % of male DRI of 275 gm. Moreover, it can achieve 17.35 % of female DRI of 206.25 gm. Carbohydrates DRI is 55% of calories.

Fats in Vegan chickpeas salad – 8.48 gm, nearly 12.72 % of male DRI of 66.67 gm. In comparison, a woman gets 16.96 % of female DRI of 50.00 gm. Fats DRI is 30% of calories.

The Fibre in Vegan chickpeas salad – 17.19 gm, about 45.24 % of male DRI of 38 gm. On the other hand, females get 68.76 % of female DRI of 25 gm.

Soluble Fibre – 2.81 gm, roughly 28.10 % of male DRI of 10 gm. Additionally, females will get 28.50 % of female DRI of 9.86 gm.

Total Free Sugar – 7.16 gm, which is not only 11.93 % of male DRI of 60 gm but also 14.32 % of female DRI of 50 gm.

Vitamins in Vegan chickpeas salad

Vitamin A – 218.44 mcg, around 24.27 % of male DRI of 900 mcg. Furthermore, women can get 31.21 % of female DRI of 700 mcg.

Thiamine (Vitamin B1) – 0.27 mg, roughly 22.50 % of the daily requirement of males of 1.2 mg. Subsequently, females will get 24.55 % of female DRI of 1.1 mg.

Riboflavin (Vitamin B2) – 0.17 mg, approximately 13.08 % of male DRI of 1.3 mg. Besides, women also get 15.45 % of female DRI of 1.1 mg.

Niacin (Vitamin B3) – 2.27 mg, nearly 14.19 % of male DRI of 16 mg and 16.21 % of female DRI of 14 mg.

Pyridoxine (Vitamin B6) – 0.47 mg, about 36.15 % of DRI of 1.3 mg for males and females.

Biotin (Vitamin B7) – 9.36 mcg, approximately 31.20 % of DRI of 30 mcg for males and females.

Total Folate (Vitamin B9) – 184.29 mcg, around 46.07 % of DRI of 400 mcg for males and females.

Cobalamin (Vitamin B12) – 0 mcg, roughly 0.00 % of DRI of 2.4 mcg for males and females

L-ascorbic acid (Vitamin C) – 150.42 mg, approximately 167.13 % of male DRI of 90 mg. Further, it is 200.56 % of female DRI of 75 mg.

Calciferol (Vitamin D) – 9.64 mcg, nearly 192.80 % of DRI of 5 mcg for males and females.

Alpha-tocopherol (Vitamin E) – 1.01 mg, about 6.73 % of DRI of 15 mg for males and females.

Vitamin K – 76.64 mcg, around 63.87 % of male DRI of 120 mcg and 85.16 % of female DRI of 90 mcg.

Minerals in Vegan chickpeas salad

Calcium – 120.93 mg, roughly 12.09 % of DRI of 1000 mg for males and females.

Phosphorus – 189.09 mg, approximately 27.01 % of DRI of 700 mg for males and females.

Iron – 5.04 mg, nearly 63.00 % of male DRI of 8 mg and 28.00 % of female DRI of 18 mg.

Magnesium – 117.34 mg, about 29.34 % of male DRI of 400 mg and 37.85 % of female DRI of 310 mg.

Copper – 568.6 mcg, around 63.18 % of DRI of 900 mcg for males and females.

Manganese – 1.62 mg, roughly 70.43 % of male DRI of 2.3 mg and 90.00 % of female DRI of 1.8 mg.

Molybdenum – 0.03 mcg, approximately 0.07 % of DRI of 45 mcg for males and females.

Zinc – 1.99 mg, nearly 18.09 % of male DRI of 11 mg. At the same time, women get 24.88 % of female DRI of 8 mg.

Chromium – 35.7 mcg, about 102.00 % of male DRI of 35 mcg. Besides, women too get 142.80 % of female DRI of 25 mcg.

Selenium – 17.28 mcg, around 31.42 % of DRI of 55 mcg for males and females.

Cholesterol – 0 mg,

Potassium – 953.44 mg, around 20.29 % of DRI of 4700 mg for males and females.

Sodium – 30.68 mg, roughly 2.05 % of DRI of 1500 mg for males and females.

Omega 3 – 157.96 mg, approximately 26.33 % of DRI of 600 mg for males and females,

Omega 6 – 1330.05 mg, not only 221.68 % of DRI of 600 mg for males and females.

Disclaimer

Values of DRI are for a healthy adult aged between 19 to 50 years. Energy requirements may change as per gender, age and physical activities. Nutritional values of vegan chickpea salad are approximate and may have variance. 

Nutritionist & Dietician
Hello everyone, I am Nutritionist Smriti Indarapu, a Post Graduate Diploma holder in Nutrition and Dietetics, practicing nutrition for the last 10 years. The journey started when we were having our family... Read full bio
www.vegdietplans.com

    Directions

    Step 1

    To start making vegan chickpea salad, you need to soak chickpeas overnight. Take four spoons of chickpea, wash 2 - 3 times and soak it in water overnight.

    Step 2

    The following day again washes it. Once the chickpea is adequately soaked, it increases nearly two times weight.

    Step 3

    So if you see in weighing scale, it shows 80 gm for soaked chickpea, you need to take 80 gm chickpea; if you are handling raw chickpea, take 40 gm and soak it overnight.

    Step 4

    Now add water and turmeric powder to the chickpea.

    Step 5

    Now add water and salt to the chickpea

    Step 6

    Now, pressure cooks it until 2 to 3 whistles.

    Step 7

    Now separate the cooked chickpea and water with the help of a filter.

    Step 8

    I use cucumber, onion, tomato, and capsicum to make this salad healthier.

    Step 9

    Now wash all the vegetables.

    Step 10

    Chop it in long slices.

    Step 11

    Take a pan; here I am using a steel pan. Steel pans are best as compared to nonstick pans. If you want to purchase a steel pan link is given above, please check.

    Step 12

    Add 1 cup makhana or foxnut to the pan.

    Step 13

    Roast it for 3 - 4 min in slow flame.

    Step 14

    Once makhana properly roasts, it becomes so crispy you can feel it when you press in between your fingers.

    Step 15

    Now take out roasted makhana to a cup.

    Step 16

    In the same pan, add ½ tsp oil and roast onions.

    Step 17

    Until it changes its colour, please add little water and cook onions if onions are sticking to the pan.

    Step 18

    Now I am adding capsicum also roasting it for 3 min.

    Step 19

    Take a big bowl to add roasted onion and capsicum to it.

    Step 20

    Now add chopped cucumber.

    Step 21

    Chopped tomato.

    Step 22

    Cooked chickpea

    Step 23

    A handful of coriander leaves.

    Step 24

    Roasted foxnuts or makhana.

    Step 25

    Now, this is a dressing that enhances the taste of the salad.

    Step 26

    To make this dressing, I am taking one lemon juice. Please take lemon juice according to your taste.

    Step 27

    Now add 1/4th spoon black pepper powder.

    Step 28

    One small spoon of red chilli flakes.

    Step 29

    One little spoon of oregano seasoning.

    Step 30

    Add salt as per taste; I am using pink salt. If you want to purchase, the links are given above.

    Step 31

    Mix well; our dressing is ready.

    Step 32

    Mix well.

    Step 33

    And serve immediately. Otherwise, foxnut becomes soggy.

    Step 34

    Do try this recipe, friends. You will love it.

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