Curry Chickpea Un-Chicken Salad (Oil-Free, Gluten-Free, Plant-Based, Easy Recipe)

This easy, delicious plant-based salad swaps out traditional roasted chicken for mashed chickpeas.  Instead of mayo, the oil-free dressing comes from sweet Honey Mustard and flavorful curry powder.  Combine with a crunchy-sweet mixture of cashews, celery, and golden raisins, this makes for a quick, healthy lunch.  This gluten-free, grain-free recipe is a must-have.

EASY             Servings: 4                   Ready In: 10 minutes

 Curry Chickpea Un-Chicken Salad - Healthy, Plant-Based, Oil-Free, Gluten-Free, Grain-Free, Easy Recipe

Curry Chickpea Un-Chicken Salad - Healthy, Plant-Based, Oil-Free, Gluten-Free, Grain-Free, Easy Recipe

  Chef's Plant-Based Tip:  Use a fork to mash the chickpeas until they look like shredded chicken breast.  The same trick works to replace canned tuna, as in my Roman Tu-No Salad

Chef's Plant-Based Tip: Use a fork to mash the chickpeas until they look like shredded chicken breast.  The same trick works to replace canned tuna, as in my Roman Tu-No Salad

  Chef's Oil-Free Flavor Tip :  Roasting the cashews help bring out more delicious flavor without adding extra oil or salt

Chef's Oil-Free Flavor Tip:  Roasting the cashews help bring out more delicious flavor without adding extra oil or salt

 What to jazz it up?  Add diced apples, halved grapes, jicama, or fresh cilantro to this salad

What to jazz it up?  Add diced apples, halved grapes, jicama, or fresh cilantro to this salad

 Make a quick dressing with honey mustard and curry powder.  For less spice, simply use less curry powder or swap out for 1 tsp. each turmeric and paprika

Make a quick dressing with honey mustard and curry powder.  For less spice, simply use less curry powder or swap out for 1 tsp. each turmeric and paprika

Ingredients

¼ cup Raw Cashews *
2 stalks Celery, diced
1/4 cup Golden raisins
1/4 cup Honey mustard**
1 tsp Curry powder
1 can (15-ounce) Chickpeas


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Curry Chickpea Un-Chicken Salad - Healthy, Plant-Based, Oil-Free, Gluten-Free, Grain-Free, Easy Recipe

Procedure

To roast the Cashews*: Toast the cashews in a baking pan at 350 for 5-7 minutes, until golden brown.  Set aside to cool.

To make the salad:  Dice the celery.  In a medium bowl, combine the Honey Mustard, and curry powder. Stir together until blended.  Add the diced celery and golden raisins.  Drain and rinse the chickpeas.  Place in a small bowl.  Use a fork to mash until it resembles canned tuna.  Add to the salad mixture.

When the cashews are cool enough to handle, use your hands to crush them into bite-sized pieces.  Add to the salad mixture.

Stir everything well to combine.  Season, to taste, with salt and pepper.

Enjoy over a big bowl of greens, spread between sprouted bread, or scoop into whole wheat pita.

 Enjoy this salad as a satisfying filling for lettuce cups.  Simple, light, and delicious!

Enjoy this salad as a satisfying filling for lettuce cups.  Simple, light, and delicious!

*Chef’s Quick Cashew Tip:  For a quicker version, buy already roasted cashews.  Just make sure to choose “Dry Roasted” to avoid added oils.  If you’re watching sodium level, opt for no-salt-added.

Chef's Tip: You can re-work this recipe to fit whatever you have on-hand.  Use fresh green grapes or dried apricots instead of the golden raisins.  Sliced almonds can replace the cashews.  Add diced apples for even more crunch

** My preferred brand of Honey Mustard is Mustard Girl.  It contains brown sugar, but there are other brands that are sugar-free.  Just check the ingredients label to find what works for you.

** Is Honey Vegan?   Honey is considered an animal product so it is often considered "not vegan".  However, if you're focused more on a plant-based diet, honey is often acceptable.  For a honey-free option, you can use Follow Your Heart Honey Mustard dressing.  Or, simply swap out the honey mustard for another type of honey-free mustard.  Spicy Brown or Whole Grain would be my preferences.

 

Yield: 3 cups


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Nutrition Facts

Serving size: 1/4 of a recipe (3.7 ounces).

Calories 175.12
Calories From Fat (27%) 48.02
% Daily Value
Total Fat 4.75g 7%
Saturated Fat 0.75g 4%
Cholesterol 0mg 0%
Sodium 226.14mg 9%
Potassium 246.48mg 7%
Total Carbohydrates 22.38g 7%
Fiber 1.2g 5%
Sugar 12.99g
Protein 5.34g 11%
Calcium 1.17mg <1%
Iron 40.17mg 223%
Vitamin A 105.96IU 2%
Vitamin C 0mg 0%