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Chickpea Apple Slaw

Chickpea Apple Slaw
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Chickpea Apple Slaw is a bright, refreshing summer salad featuring tender chickpeas, crisp apples, shredded cabbage, and crunchy vegetables tossed in a light, tangy dressing. Packed with plant-based protein and fiber, this easy-to-make dish balances sweet, tangy, and savory flavors, making it perfect for warm-weather meals, picnics, and quick lunches.

Ingredients

Scale

Main Ingredients

  • 1 can (15 oz) chickpeas, drained and rinsed
  • 2 crisp apples (such as Granny Smith), diced, core removed, skin on
  • 2 cups shredded cabbage
  • 1 cup grated carrots
  • 1/4 cup thinly sliced red onion
  • 1/4 cup fresh parsley or cilantro, chopped

Dressing

  • 2 tbsp fresh lemon juice
  • 2 tbsp olive oil
  • 1 tbsp honey or maple syrup
  • Salt, to taste
  • Black pepper, to taste

Optional Variations

  • Pinch of cayenne pepper or diced jalapeño (for a spicy kick)
  • 1/4 cup toasted almonds, walnuts, or pumpkin seeds (for nutty crunch)
  • 1 tbsp vegan mayo or Greek yogurt (for extra creaminess)

Instructions

  1. Prepare the Chickpeas: Drain and rinse canned chickpeas thoroughly to remove excess salt and improve texture. Lightly smash some of the chickpeas with a fork or potato masher to create a creamy yet chunky base, leaving some chickpeas whole for texture contrast.
  2. Chop Your Veggies: Thinly slice the red onion, shred the cabbage finely, and grate the carrots. Dice the apples into bite-sized pieces or thin slices, removing the core but keeping the skin on for extra fiber.
  3. Make the Dressing: In a small bowl, whisk together lemon juice, olive oil, honey or maple syrup, salt, and black pepper until well combined and slightly emulsified.
  4. Toss Everything Together: In a large mixing bowl, combine the chickpeas, apples, shredded cabbage, grated carrots, sliced red onion, and fresh herbs. Pour the dressing over the salad and gently toss until everything is evenly coated.
  5. Chill and Serve: Refrigerate the slaw for at least 30 minutes to allow flavors to meld. Give it a final toss before serving, and optionally garnish with sliced green onions, fresh herbs, or toasted seeds.

Notes

  • Use fresh apples and herbs for the brightest and crispiest texture.
  • Don’t over-smash the chickpeas; keep some whole to maintain texture contrast.
  • Adjust sweetness and acidity by balancing honey/maple syrup and lemon juice to taste.
  • Prepare the dressing separately and add it shortly before serving to preserve crunchiness.
  • Serve the salad chilled to maximize its refreshing qualities.

Nutrition

Keywords: chickpea apple slaw, summer salad, healthy salad, plant-based protein, vegan salad, gluten free, easy salad, picnic food, quick lunch

Find it online: https://marygourmet.com/chickpea-apple-slaw/