Cranberry Chick’n Salad

budget budget friendly chickpeas easy meal plant based on a budget sandwich Nov 25, 2023
Chickpeas in a croissant

Cranberry Chick’n Salad
Serves 6 • Total Time: 30 minutes • FODMAP rating: medium to high


3 cups cooked or 2 cans (15 oz each) chickpeas or garbanzo beans, drained and rinsed
1 cup celery, diced
½ cup dried or fresh cranberries, chopped if fresh
½ cup walnuts or pecans, roughly chopped
½ cup scallions (green onions), thinly sliced
salt & freshly ground pepper, to taste

⅓ cup hummus
A few splashes of red wine vinegar
2 tablespoons water as needed
1 tablespoon maple syrup
1 tablespoon mustard

To serve
leafy lettuce of choice
bread of choice

Make dressing and set aside.
Mash chickpeas: In a medium to large bowl, add your garbanzo beans and roughly mash with a strong fork or potato masher. Mash at least ¾ of the chickpeas so it binds well.
Add in celery, cranberries, nuts, scallions, salt, pepper and dressing and then mix well
Serve at room temperature or let chill in the refrigerator for an hour before serving.

Serve on your favorite bread as a closed or open faced sandwich, or on a bed of leafy greens. You may even opt to simply enjoy the salad as is.

In a small bowl combine hummus, mustard, vinegar, water and maple syrup.
Set aside so the flavors come together.
This can be made a day or two ahead and stored in the refrigerator until ready to use.
Add a tad more water, or vinegar if you’re a vinegar lover, to thin out dressing as desired.

*Don’t forget to preload on vegetables before you eat!
*FODMAP swaps: Keep your portion size under ½ cup a meal and light use of dressing due to hummus and increase as tolerated; avoid using whites of scallions and add in as tolerated
*Nut-Free: Use pumpkin seeds and/or sunflower seeds instead of walnuts/pecans

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