MAKES 2 QUARTS; SERVES 6 AS AN ENTRÉE · VEGETARIAN, GF, VEGAN ADAPTABLE, DF ADAPTABLE
The classic curried chicken salad just got a vegetarian makeover, and I promise, you won’t miss the meat. With chickpeas filling in for chicken, this salad still has the same sweet, salty, tangy, and earthy flavors you love in a good curried chicken salad with the perfect crunch. Eat this salad the same way you would the original—tucked between two slices of whole-grain bread or scooped into lettuce cups (my favorite). Fiber-rich legumes, such as chickpeas, are well known for helping to reduce cholesterol when consumed regularly. They are a fantastic source of inexpensive, low-fat protein. If you struggle with digesting legumes, try soaking them and then cooking them yourself. To make this vegan/DF, omit the yogurt and use a vegan/DF mayonnaise.
4½ cups cooked chickpeas, or 3 (14-ounce) cans, drained and rinsed
2 celery stalks, diced
2 scallions, white and green parts, chopped
1 cup cored and chopped unpeeled apple (about 1 medium-size apple) or grapes, halved
¼ cup unsulfured golden raisins (or dark raisins, if you prefer)
½ cup roasted, salted cashews, chopped (slivered almonds are also good)
½ cup plain, whole Greek yogurt (not vegan/DF) or use all mayonnaise
¼ cup mayonnaise (I like soy-free vegan/DF Vegenaise) or use all Greek yogurt (not vegan/DF)
5 tablespoons apricot or peach preserves, preferably no sugar added like St. Dalfour
1½ tablespoons curry powder
2 teaspoons white wine vinegar
½ teaspoon sea salt, plus more to taste
¼ teaspoon ground ginger
Pinch of cayenne pepper
Butter lettuce leaves or (vegan/DF, if necessary) whole-grain sandwich bread, for serving
1. Reserve ½ cup of the chickpeas. Place the remaining 4 cups of the chickpeas in a large bowl and mash with a potato masher or a fork to create a coarse puree.
2. Add the reserved chickpeas, celery, scallions, apple or grapes, raisins, and cashews to the mashed chickpeas.
3. In a medium-size bowl, combine the yogurt, mayonnaise, preserves, curry powder, vinegar, salt, ginger, and cayenne.
4. Pour on top of the chickpea mixture and combine to coat well with the dressing. Adjust the seasonings to taste. Serve on butter lettuce leaves as a wrap or on sandwich bread.
5. Store leftovers in the refrigerator for up to 3 days.
ASK PAMELA: Is there a difference nutritionally between canned beans and home-cooked? Not really, but there can be a difference in sodium. So, if you are purchasing canned beans, look for no-salt-added varieties. Another important consideration is the container in which the beans are packaged. Buy beans in glass jars or only select cans that are unlined or BPA-free. However, beans are such a nutritious food that arguably any negative from the packaging would be outweighed by their health benefits.