Gut friendly chickpea “tuna” salad

chickpea

It has been a while since I’ve posted a recipe, but I thought this one might be a nice addition to my gut health series. This is one of those dishes that I make a lot of on Sunday night and eat throughout the week for lunch. It’s also a big hit served with tortilla chips at potlucks.

Now, I know that not everyone can eat beans. I couldn’t until I healed my gut sufficiently, and even now I have to be careful — like preparing beans using the method listed at the end of this post. Also, the addition of gut-healthy bacteria from the probiotic pickles and Greek yogurt enhances the digestibility of the dish, which is why I recommend waiting several hours before eating it.

The recipe below was inspired by several recipes I found around the web, most notably from Oh She Glows and the Minimalist Baker. H/T to these great resources that constantly keep me inspired.

  • Servings: 8
  • Difficulty: easy... like really really easy
  • Print

Ingredients

  • 3 cups cooked chickpeas*
  • 1/4 sunflower seeds
  • 4 stalks of celery
  • 1/2 cup finely diced red onion
  • 2 big probiotic pickles, finely diced (like these  or these)
  • 4 TBS probiotic pickle juice
  • 1/3 cup Greek yogurt or vegan mayo
  • 1 to 1.5 TBS chopped fresh dill
  • 1/2 tsp salt
  • 2 tsp mustard
  • 1/2 tsp smoked paprika

Method

  1. Mash chickpeas with a potato masher. The goal isn’t to mash them all, just to get some squished down.
  2. Toast sunflower seeds in a skillet until lightly toasted. Just a few minutes over medium heat will do it.
  3. Mix all ingredients (told you it was easy!)
  4. Place in the refrigerator overnight. You don’t have to do this last bit, but I find it incorporates the flavors better and makes the beans easier to digest.

Serve

  • On toast, if toast works for you.
  • On crackers, GF or regular
  • Atop greens with avocado (pictured above).
  • With tortilla chips
  • As a side with anything else you might be eating.

*The best bet for making chickpeas (or any beans) is to soak them overnight and then cook with a piece of Kombu. Kombu helps to break down those sugars in beans that lead to gas.  You remove the kombu before using, but I find that a few piece get left behind, which is totally fine.

 

Enjoy!

Published by

cholleyhurt

My passion is to help you stop feeling held back by your body and start enjoying your life, your body, and your awesomeness. I know what it’s like to live without energy, to feel that your body is working against you, and to worry what your future will look like if you feel this bad now. I did not want to be a forty-year-old in the body of an eighty-year-old, but really who does? I’ve been there, and I never want to feel that way again. And I don’t want you to feel that way either. As a holistic health coach, I help you look past the fog of poor health to identify clear and concise goals and equip you with the tools to meet them. This isn’t a plan so you can quickly lose weight and this isn’t a gimmicky program to give you a quick shot of energy. This is a transformative process that will restore the lost connection between you and your body so that you can set off for a lifetime of health. Interested? Contact me today for a free consultation and follow me on Facebook

One thought on “Gut friendly chickpea “tuna” salad

Leave a Reply