Experience the taste of the ocean with this Umami-Rich Chickpea ‘Sea’ Salad! This recipe transforms chickpeas into a creamy, savoury dish that has a seafood-like flavour while remaining completely plant-based. It’s ideal for a quick lunch, a hearty dinner, or as the base for various meals. Easy to prepare and full of flavour, this salad will quickly become a favourite in your kitchen!
WHY YOU’LL LOVE THIS RECIPE
- Packed with Protein: Chickpeas and wakame seaweed provide plant-based protein.
- High in Fibre: Helps with digestion and keeps you full longer.
- Heart-Healthy: Olive oil adds healthy fats that support heart health.
- Full of Umami: Soy sauce and vegetable stock create a savoury, flavourful taste.
- Versatile: Enjoy it as a salad, in sandwiches, or as a meal base.
- Eco-Friendly: Using plant-based ingredients helps reduce environmental impact.
RECIPE CATEGORY
- Course: Main Course, Salad
- Cuisine: Vegan, Plant-Based
- Difficulty: Easy
- Prep Time: 15 minutes
- Cook Time: 40 minutes (if using dried chickpeas)
- Chill Time: 30 minutes
- Servings: 4
INGREDIENTS
FOR THE 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 vegan 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 HOMEMADE VEGAN 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)
INSTRUCTIONS:
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 VEGAN 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 vegan mayo, 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.
NUTRITIONAL BENEFITS
- Chickpeas: Full of protein, fibre, iron, and magnesium.
- Nutritional Yeast: Adds B-vitamins, including B12, essential for a plant-based diet.
- Olive Oil: Contains heart-healthy fats and antioxidants.
- Wakame: High in iodine, calcium, iron, and magnesium.
- Soy Sauce: Provides isoflavones and essential minerals.
- Vegan Mayo: Adds creaminess without cholesterol.
NUTRITIONAL INFORMATION (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)
SERVING SUGGESTIONS AND MEAL IDEAS
- Wrap It: Spread on a whole grain wrap with lettuce, tomatoes, and avocado.
- Toast Topping: Spoon it over toasted whole grain bread.
- Stuffed Vegetables: Use it to fill bell peppers or tomatoes, then bake.
- Pasta Salad: Mix with cold pasta, sun-dried tomatoes, and fresh herbs.
- Wholeness Bowl: Pair with quinoa, roasted veggies, and tahini sauce.
- Lettuce Cups: Serve in crisp lettuce leaves.
- Avocado Boats: Fill halved avocados for a nutrient-packed snack.
- Dip It: Serve with veggie sticks or whole grain crackers.
CUSTOMISE WITH EXTRAS:
- Sliced avocado Sun-dried tomatoes
- Sprouts or microgreens
- Pickled vegetables
- Olives
STORAGE AND MEAL PREP TIPS
- Refrigerate: Store in an airtight container for up to 3-4 days.
- Meal Prep: Make a large batch for quick meals.
- Refresh: Add extra mayo or lemon juice if it dries out.
- Freeze: Freeze portions for up to 1 month. Thaw in the fridge overnight.
FUN FACTS
- Wakame is a complete protein source, containing all nine essential amino acids.
- Umami (the savoury taste) was discovered in Japan in 1908.
- Maple syrup, an optional sweetener, has up to 24 types of antioxidants.
Enjoy this nourishing dish, knowing that every plant-based meal is a step towards better health and a healthier planet. Don’t forget to share your Chickpea ‘Sea’ Salad photos on Instagram and tag @VillageofPeaceDimona for a chance to be featured!
By Bakiel Shomriel