Chickpea Waldorf Salad

  1. Nutrition
  2. Recipes
Prep 15 minutes Cooking 0 Hour-0 Minute Average 3 servings

Ingredients

Amount Ingredient
, ns as to florida or california Avocado
1 2/3 teaspoons Apple Cider Vinegar
2 1/3 teaspoons Dijon Mustard
2 1/3 teaspoons Olive Oil, Extra Virgin
1/3 teaspoons Sea Salt, Fine
, ground Pepper
2 2/3 teaspoons Water
1 1/2 cups Chickpeas
, large, Celery, chopped
1 medium (3" dia) Apple, cored and diced
1 cups Grapes, Red Or Green, halved
1/3 cups, chopped Red Onion, finely diced
1/4 cups Parsley, fresh
1/3 cups Raw Walnuts, chopped
3 cups Spinach, Baby Leaf

Steps

1 Prepare your dressing by combining your avocado, apple cider vinegar, mustard, olive oil, salt, pepper and water in a blender or food processor. Blend until smooth.
2 Combine chickpeas, celery, apple, grapes, onion, parsley and walnuts in a large bowl. Stir in the dressing and toss until evenly coated. Serve over baby spinach. Enjoy!

On-the-Go? Turn it into a mason jar salad by layering the spinach in the bottom of the jar and the waldorf mix on top.
Want it Nut-Free? Use sunflower seeds instead of walnuts.

Nutrition

Dairy Fee Gluten Free High Fiber Soups, Salads, Dressings Vegan Vegetarian
Nutrient Per Serving RDA%
Proximates
Calories (Energy) 434.28 kcal 14%
Protein 15.41 g 31%
Total lipid (fat) 18.06 g 28%
Carbohydrate, by difference 55.52 g 19%
Fiber, total dietary 11.8 g 47%
Sugars, total 19.19 g  
Minerals
Calcium, Ca 209.64 mg 21%
Iron, Fe 3.58 mg 20%
Sodium, Na 801.67 mg 33%
Vitamins
Vitamin C, total ascorbic acid 16.41 mg 27%
Vitamin B-12 0 µg 0%
Vitamin A, RAE 28.78 µg  
Vitamin E (alpha-tocopherol) 1.02 mg 5%
Vitamin D 0 IU 0%
Lipids
Fatty acids, total monounsaturated 5.83 g  
Fatty acids, total polyunsaturated 1.2 g  
Fatty acids, total trans 0 g  
Cholesterol 0 mg 0%
Calories 434
% Daily Value*
Total Fat 18g 28%
Saturated Fat 2g 10%
Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 802mg 33%
Total Carbohydrate 56g 19%
Dietary Fibers 12g 47%
Sugars 19g  
Protein 15g 31%
Vitamin D 0µg  
Calcium 210mg 21%
Iron 4mg 20%
Potassium 767mg 22%
Nutrient Per Serving RDA%
Proximates
Water 170.78 g 9%
Calories (Energy) 434.28 kcal 14%
Energy 561 kJ  
Protein 15.41 g 31%
Total lipid (fat) 18.06 g 28%
Ash 1.29 g  
Carbohydrate, by difference 55.52 g 19%
Fiber, total dietary 11.8 g 47%
Sugars, total 19.19 g  
Sucrose 1.55 g  
Glucose (dextrose) 5.7 g  
Fructose 8.06 g  
Lactose 0 g  
Maltose 0 g  
Galactose 0.19 g  
Starch 0.07 g  
Minerals
Calcium, Ca 209.64 mg 21%
Iron, Fe 3.58 mg 20%
Magnesium, Mg 23.95 mg 6%
Phosphorus, P 49.6 mg 7%
Potassium, K 767.1 mg 22%
Sodium, Na 801.67 mg 33%
Zinc, Zn 0.39 mg 3%
Copper, Cu 0.17 mg 9%
Manganese, Mn 0.2 mg  
Selenium, Se 0.42 µg 1%
Fluoride, F 12.74 µg  
Vitamins
Vitamin C, total ascorbic acid 16.41 mg 27%
Thiamin 0.09 mg  
Riboflavin 0.12 mg  
Niacin 0.91 mg  
Pantothenic acid 0.65 mg  
Vitamin B-6 0.2 mg 10%
Folate, total 50.68 µg  
Folic acid 0 µg  
Folate, food 50.68 µg  
Folate, DFE 50.68 µg  
Choline, total 13.19 mg 3%
Betaine 0.42 mg  
Vitamin B-12 0 µg 0%
Vitamin B-12, added 0 µg  
Vitamin A, RAE 28.78 µg  
Retinol 0 µg  
Carotene, beta 336.2 µg  
Carotene, alpha 8.57 µg  
Cryptoxanthin, beta 16.12 µg  
Vitamin A, IU 3204.02 IU 64%
Lycopene 0.05 µg  
Lutein + zeaxanthin 448.37 µg  
Vitamin E (alpha-tocopherol) 1.02 mg 5%
Vitamin E, added 0 mg  
Tocopherol, beta 0.02 mg  
Tocopherol, gamma 0.18 mg  
Tocopherol, delta 0.01 mg  
Tocotrienol, alpha 0.01 mg  
Tocotrienol, beta 0 mg  
Tocotrienol, gamma 0 mg  
Tocotrienol, delta 0 mg  
Vitamin D (D2 + D3) 0 µg  
Vitamin D 0 IU 0%
Vitamin K (phylloquinone) 87.9 µg 0%
Dihydrophylloquinone 0 µg  
Lipids
Fatty acids, total saturated 1.96 g 10%
4:0 0 g  
6:0 0 g  
8:0 0 g  
10:0 0 g  
12:0 0 g  
13:0 0 g  
14:0 0 g  
15:0 0 g  
16:0 0.76 g  
17:0 0 g  
18:0 0.03 g  
20:0 0 g  
22:0 0 g  
24:0 0 g  
Fatty acids, total monounsaturated 5.83 g  
14:1 0 g  
15:1 0 g  
16:1 undifferentiated 0.23 g  
17:1 0 g  
18:1 undifferentiated 3.07 g  
18:1 c 0 g  
18:1 t 0 g  
20:1 0.01 g  
22:1 undifferentiated 0 g  
24:1 c 0 g  
Fatty acids, total polyunsaturated 1.2 g  
18:2 undifferentiated 0.64 g  
18:3 undifferentiated 0.05 g  
18:3 n-3 c,c,c (ALA) 0.04 g  
18:3 n-6 c,c,c 0.01 g  
18:4 0 g  
20:2 n-6 c,c 0 g  
20:3 undifferentiated 0.01 g  
20:4 undifferentiated 0 g  
20:5 n-3 (EPA) 0 g  
22:5 n-3 (DPA) 0 g  
22:6 n-3 (DHA) 0 g  
Fatty acids, total trans 0 g  
Fatty acids, total trans-monoenoic 0 g  
Cholesterol 0 mg 0%
Phytosterols 14.3 mg  
Stigmasterol 0.67 mg  
Campesterol 1.68 mg  
Beta-sitosterol 25.46 mg  
Amino Acids
Tryptophan 0.02 g  
Threonine 0.05 g  
Isoleucine 0.05 g  
Leucine 0.09 g  
Lysine 0.09 g  
Methionine 0.02 g  
Cystine 0.02 g  
Phenylalanine 0.06 g  
Tyrosine 0.03 g  
Valine 0.07 g  
Arginine 0.13 g  
Histidine 0.04 g  
Alanine 0.07 g  
Aspartic acid 0.21 g  
Glutamic acid 0.24 g  
Glycine 0.07 g  
Proline 0.1 g  
Serine 0.07 g  
Hydroxyproline 0 g  
Other
Alcohol, ethyl 0 g  
Caffeine 0 mg  
Theobromine 0 mg