Umami Chickpea Sea Salad with Wakame: Plant-Based Delight

Greetings, beloved community! In our journey of Mastering the Art of Living, we continuously seek ways to nourish our bodies and spirits through the bounties of the earth. This commitment to plant-based living is a cornerstone of our holistic health principles, guiding us to create meals that are both delicious and deeply beneficial. Today, we are delighted to share a recipe that perfectly embodies these values: our Umami-Rich Chickpea ‘Sea’ Salad.

This delightful dish transforms humble chickpeas into a creamy, savoury experience reminiscent of the ocean's bounty, all while remaining entirely plant-based. It’s an ideal choice for a quick, wholesome lunch, a satisfying dinner, or as a versatile base for various creative meals. Easy to prepare and bursting with flavour, we believe this salad will quickly become a cherished favorite in your kitchen.

Why We Cherish This Recipe

This particular recipe is a testament to the power of simple, natural ingredients to create profound nourishment and flavour. It aligns beautifully with our community's emphasis on vibrant, life-giving foods that support our well-being.

• Packed with Protein: Both chickpeas and wakame seaweed are excellent sources of plant-based protein, essential for building and repairing our bodies.
• High in Fibre: The generous fibre content aids in healthy digestion and helps us feel satiated, supporting our overall digestive wellness.
• Heart-Healthy: The inclusion of cold-pressed olive oil provides beneficial fats that are known to support a healthy heart, contributing to our long-term vitality.
• Full of Umami: With soy sauce and vegetable stock, this salad delivers a rich, savoury umami flavour that satisfies the palate deeply.
• Remarkably Versatile: Enjoy this creation as a standalone salad, nestled in sandwiches, or as a foundational component for diverse meal preparations.
• Eco-Conscious: Choosing plant-based ingredients is a conscious step towards reducing our environmental footprint, reflecting our commitment to stewardship of the Earth.

Recipe at a Glance

• Course: Main Course, Salad
• Cuisine: plant-based, Plant-Based
• Difficulty: Easy
• Prep Time: 15 minutes
• Cook Time: 40 minutes (if using dried chickpeas)
• Chill Time: 30 minutes
• Servings: 4

Ingredients for Our Chickpea 'Sea' Salad (Serves 4)

• 3 cups cooked chickpeas (about 2 tins, 410g each) or 1 cup dried chickpeas (for pressure cooking)
• 1/4 cup plant-based mayo (store-bought or homemade, recipe below)
• 2 tablespoons cold-pressed olive oil
• 2 tablespoons lemon juice
• 2 tablespoons nutritional yeast
• 1 tablespoon low-sodium soy sauce
• 1 teaspoon vegetable stock powder
• 1 celery stalk, finely chopped
• 1/4 red onion, finely diced
• 2 tablespoons fresh dill, chopped
• 2 tablespoons dried wakame seaweed, rehydrated and chopped
• 1 teaspoon coconut sugar, brown sugar, or maple syrup (optional)
• 1/4 teaspoon sea salt, or to taste
• 1/4 teaspoon turmeric (optional)
• 1/4 teaspoon paprika (optional)

For Our Homemade plant-based Mayo (Makes about 1 cup)

• 1/2 cup unsweetened soy milk
• 1 teaspoon apple cider vinegar
• 1/2 teaspoon Dijon mustard
• 1/4 teaspoon sea salt
• 3/4 cup neutral-flavoured oil (like sunflower)

Preparing Your Wholesome Creation

Follow these simple steps to bring this nourishing salad to life in your kitchen. Each stage is designed to be straightforward, ensuring a delightful cooking experience.

1. Prepare Chickpeas (If Using Dried): Rinse 1 cup of dried chickpeas* and soak them overnight, or for at least 8 hours. * Drain, rinse, and add to a pressure cooker with 3 cups of fresh water. * Cook on high pressure for 40 minutes, then allow for natural pressure release. * Drain and cool before using.

2. Make plant-based Mayo (If Making Homemade): * Blend soy milk, apple cider vinegar, Dijon mustard, and salt in a blender for 30 seconds. * With the blender running on low, slowly drizzle in the oil until the mixture thickens and emulsifies. * Store in an airtight container in the fridge for up to 1 week.

3. Prepare Wakame: Soak dried wakame* in cool water for 5 minutes until soft. * Drain well and chop finely.

4. Make the Salad: In a large bowl, mash the chickpeas*, leaving some chunks for texture. In another bowl, whisk together the plant-based mayo, cold-pressed olive oil, lemon juice, nutritional yeast, soy sauce*, and vegetable stock powder. Pour the dressing over the mashed chickpeas* and mix well. Fold in celery, red onion, dill, and wakame*. * If using, add your choice of sweetener, turmeric, and paprika. * Season with sea salt to taste. * Chill for at least 30 minutes before serving, allowing the flavours to meld beautifully.

Nourishment from the Earth

Every ingredient in this salad contributes to its remarkable nutritional profile, supporting our journey towards holistic health. We embrace these natural gifts for their power to sustain and revitalize us.

• Chickpeas: A powerhouse of protein, fibre, iron, and magnesium, vital for energy and strength.
• Nutritional Yeast: Provides essential B-vitamins, including B12, which is particularly important for those following a plant-based live-it.
• Olive Oil: Rich in heart-healthy monounsaturated fats and powerful antioxidants.
• Wakame: An excellent source of iodine, calcium, iron, and magnesium, supporting thyroid function and bone health.
• Soy Sauce: Offers isoflavones and essential minerals, adding depth of flavour and nutritional benefit.
• plant-based Mayo: Delivers creamy texture without the cholesterol, aligning with our health-conscious choices.

Nutritional Insights (Per Serving)

• Calories: 350 kcal
• Protein: 11g
• Carbohydrates: 33g
• Fibre: 9g
• Sugars: 4g
• Fat: 20g
• Saturated Fat: 2.5g
• Monounsaturated Fat: 13g
• Polyunsaturated Fat: 3.5g
• Cholesterol: 0mg
• Sodium: 600mg
• Potassium: 470mg
• Vitamin A: 6% of Daily Value (DV)
• Vitamin C: 20% of DV
• Calcium: 12% of DV
• Iron: 20% of DV
• Iodine: 90% of DV (from wakame)

Creative Ways to Savor This Dish

The versatility of this Chickpea 'Sea' Salad makes it a wonderful addition to any meal plan. We invite you to explore these suggestions and discover your own favorite ways to enjoy it.

• Wrap It: Spread generously on a whole grain wrap with crisp lettuce, fresh tomatoes, and creamy avocado.
• Toast Topping: Spoon it over toasted whole grain bread for a quick and satisfying open-faced sandwich.
• Stuffed Vegetables: Use it as a vibrant filling for bell peppers or tomatoes, then bake for a warm meal.
• Pasta Salad: Mix with cold pasta, sun-dried tomatoes, and fresh herbs for a delightful twist.
• Wholeness Bowl: Pair with quinoa, roasted vegetables, and a drizzle of tahini sauce for a complete meal.
• Lettuce Cups: Serve in crisp lettuce leaves for a light and refreshing option.
• Avocado Boats: Fill halved avocados for a nutrient-packed snack or appetizer.
• Dip It: Enjoy with a selection of fresh veggie sticks or wholesome whole grain crackers.

Elevate Your Experience

Consider adding these extras to customize your salad and enhance its flavours and textures even further.

• Sliced avocado
• Sun-dried tomatoes
• Sprouts or microgreens
• Pickled vegetables
• Olives

Practical Tips for Your Kitchen

Embracing mindful preparation and storage ensures that our nourishing meals can be enjoyed efficiently throughout the week. These tips will help you make the most of your Chickpea 'Sea' Salad.

• Refrigerate: Store in an airtight container for up to 3-4 days, maintaining its freshness and flavour.
• Meal Prep: Prepare a larger batch at the beginning of the week for quick and convenient wholesome meals.
• Refresh: If the salad seems a bit dry after storage, simply stir in a little extra plant-based mayo or a squeeze of lemon juice.
• Freeze: Portions can be frozen for up to 1 month. Thaw overnight in the refrigerator before enjoying.

Did You Know?

Learning about the foods we consume deepens our appreciation for their gifts and their role in our holistic health.

• Wakame is considered a complete protein source, containing all nine essential amino acids, making it a valuable addition to any plant-based live-it.
• Umami, the fifth basic taste, was first identified in Japan in 1908, enhancing the savoury depth of many dishes.
• Maple syrup, an optional sweetener in this recipe, boasts up to 24 types of antioxidants, adding more than just sweetness.

We invite you to enjoy this nourishing dish, knowing that every plant-based meal is a step towards better health for ourselves and a healthier planet for all. May it bring delight and sustained energy to your day. Don’t forget to share your Chickpea ‘Sea’ Salad photos on Instagram and tag @VillageofPeaceDimona for a chance to be featured!

With blessings, Bakiel Shomriel