Recipe Cooked, Photographed and Written by Praveena
PrepTime:5 mins CookTime:10 mins Cuisine:International
Table of Contents⇓ Recipe Card⇓
Simple Chickpea (Sprouts) Mango Salad, is a delightful and refreshing dish that combines the nutty and hearty flavour of chickpeas with the sweet and juicy taste of fresh mangoes.
I am in love with this Black Chickpeas & Mango Salad, for many reasons. Primarily, this Chickpea Sprouts & Mango Salad recipe is from no where other than my little brain. 🙂
I had sprouted & boiled chickpeas waiting for them to be eaten. But, I was thinking for something new for them to pair up.
And then, instantly, I came up with this salad & dressing , with the ingredients available in my fridge. Secondly, it tasted absolutely delightful. My daughters and my husband loved it too.
So why don’t you try this protein packed plant based mango salad and see! 🙂
Table of Contents:
Click to Expand / Collapse
- Possible Alterations for the recipe, ‘Wholesome Chickpeas Mango Salad’:
- Health Benefits of, ‘Chickpeas Salad with Fresh Mango’:
- Other recipes from my blog:
- Step wise pics Procedure for ‘Wholesome Chickpeas and Mango Salad with Oil Free Dressing’:
- Prep Work:
- Salad Dressing:
- Make the Salad:
- Tips & Storage:
- Result:
- Recipe Card & Print:
Possible Alterations for the recipe, ‘Wholesome Chickpeas Mango Salad’:
Using yellow chickpeas: Absolutely yes, you can use normal chickpeas (garbanzo beans) instead of black chickpeas.
More Vegetables: Depending on the recipe, additional ingredients such as red onions, bell peppers, cucumber, or avocado may be included, enhancing the variety of flavours and textures in the salad.
Herbs: Fresh herbs such as cilantro or mint or parsley can be added too.
Seasonings: additional seasonings like cumin or chili powder, may be used to add depth and complexity to the flavour profile.
These elements can contribute a savoury and aromatic dimension to the salad.
Health Benefits of, ‘Chickpeas Salad with Fresh Mango’:
Chickpeas: have these health benefits controls blood sugar levels, helps with weight loss, improves digestion with the high fibre content, protects against heart disease and cancer, provides essential vitamins, and is a great source of plant based protein.
Mango: eliminates indigestion and acidity. it is good for heart health and controls blood pressure.
Oil Free: The main advantage of this recipe is that its Oil Free. There’s no need for adding oil too. Hence it is totally guilt-free.
To Conclude: This Oil Free Chickpeas Mango Salad, is a Healthy and Nutrient-Rich salad that offers a healthful combination of nutrients, minerals, fibre, anti-oxidants, thus making it a nourishing and wholesome meal option.
It is apt for any season and is suitable for Plant Based, Vegan, Vegetarian, Whole Foods, WFPB, WFPBNo, Kids Friendly, Protein Ric, Weight Loss, Low Calorie, Gluten Free diets.
Other recipes from my blog:
Before starting to cook, don’t forget to see the Tips mentioned at the end.
Click this link, you can find the method I used to make Sprouts
Salad recipes collection⇒ Salads & Soups
Low Calorie Recipes collection⇒ Weight Loss Food / Low Carb Recipes
Curry recipes collection⇒ Curry / Koora / Stir Fry
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Ingredients:
- Sprouted Black Chickpeas / White Garbanzo Beans – 2 cups (cooked)
- Fresh Mango Cubes – 1 cup (green or yellow)
- Chopped Fresh Apple – ½ cup (red or green)
- Grated Carrot – ¼ cup
- Rockets (or) any Salad leaves – a handful
- Sugar Snap Peas – 8 to 10
- Mango Puree – 6 tablespoons (store bought / freshly prepared)
- Himalayan Rock Salt – 1 teaspoon
- Red Chilli flakes – ½ tablespoon
Special Ingredients:
- Mango puree
- Fresh Mango Cubes
Step wise pics Procedure for ‘Wholesome Chickpeas and Mango Salad with Oil Free Dressing’:
Prep Work:
Follow these below steps if you are using dry chickpeas. If you are using canned/cooked chickpeas start the recipe right away from making the dressing.
Use this link from my blog, about how to get Sprouts ready.
To ‘SOAK’ the dry chana / chickpeas:
- Take 1 cup of dry chickpeas into a wide vessel, wash them thoroughly. Add water, 4 times the quantity of beans.
- Leave the vessel on kitchen platform, let the chickpeas soak for 8 hrs/overnight.
- Strain the soaked water before cooking.
Cooking Chickpeas on Stove Top:
- Take 1 cup of dry chickpeas into a wide vessel, wash them thoroughly. Add water, 4 times the quantity of beans.
- Leave the vessel on kitchen platform, let the chickpeas soak for 8 hrs/overnight.
- Strain the soaked water before cooking.
Instant Pot Method Chickpeas:
- Take the soaked chickpeas into the Instant Pot. Add 3 cups of water.
- Close the lid, turn the valve to SEALING, and set the mode to PRESSURE COOK under HIGH PRESSURE for 4 mins (or) else BEAN / CHILI mode. Release the pressure naturally (NPR).
- Transfer all the boiled chickpeas into a separate bowl.
Using Canned / Tinned Chickpeas:
If you are using canned (or) already cooked chickpeas, ignore all the above ‘PREP WORK’ steps, and proceed with the recipe from here.
Salad Dressing:
For dressing , take a small cup, add the mango puree , salt and chilli flakes. Mix well.
Make the Salad:
In a wide mixing bowl, add the cooked chickpeas, sugar snap peas and mango cubes. Pour the dressing.
Using two spatulas gently combine everything.
Now add the salad leaves, chopped apple, grated carrot. Give one last gentle mix.
Serve the salad in bowls or cups. Done!!
Tips & Storage:
- After adding the salad dressing into the salad bowl, remember to mix gently,
- Adjust the salt, sweet and spice as per your taste.
- I have used store bought canned mango puree for this recipe. And the next time, I even tried it with freshly made mango puree. Both tasted the same.
- Storage: This salad stays good at room temperature for 1 day. But tastes good for to 4 days, when stored in the refrigerator after transferring to air tight container.
Result:
- The taste of this, Chickpea Sprouts & Mango Salad is sweet and sour.
- Its just yummilicious and is very much filling as a starter.
- Look at the bowls below, aren’t they colourful and tempting!!
- Overall, the taste of Chickpea Mango Salad is a harmonious blend of sweet, savoury, and tangy notes, creating a dish that is not only delicious but also provides a refreshing and nutritious addition to any meal.
- These protein rich plant based salad bowls can be served for dinners and be part of 3 course meals too.
Recipe Card & Print:
Chickpea (Sprouts) and Mango Salad with Simple Dressing (Oil Free)
Equipment
- 1 Sauce Pan / Vessel (for stove-top method) (to boil the chickpeas)
- 1 Instant Pot or Electric Pressure Cooker (for IP method) (to boil the chickpeas)
- 1 Small mixing bowl
- 1 Wide Mixing Bowl
Ingredients
- 2 cups Sprouted Black Chickpeas / White Garbanzo Beans (cooked/canned/tinned)
- 1 cup Fresh Mango Cubes (green or yellow)
- ½ cup Chopped Fresh Apple (green or red)
- ¼ cup Grated Carrot
- a handful Rockets (or) any Salad leaves (optional)
- 8 to 10 count Sugar Snap Peas
- 6 tablespoons Mango Puree (store bought / freshly prepared)
- 1 to 2 teaspoons Himalayan Rock Salt (or as per taste)
- ½ tablespoon Dry Red Chilli flakes
Instructions
Prep Work:
- Get the chickpeas (sprouts) cooked. See pics above for cooking instructions of, Stove Top Method and Instant Pot Methods.
Salad Dressing:
- For dressing , take a small cup, add the mango puree , salt and chilli flakes. Mix well.
Make the Salad:
- In a wide mixing bowl, add the cooked chickpeas, sugar snap peas and mango cubes. Pour the dressing.Using two spatulas gently combine everything. Now add the salad leaves, chopped apple, grated carrot. Give one last gentle mix.
- Serve the salad in bowls or cups. Done!!
Notes
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Really original
Thank you! 🙂
Sorry if this is a dumb question but. What are
Sprouted Black Chickpeas / Garbanzo Peas
?
Googled it but I’m not sure? Are there black Chickpeas? I’m confused 😀
Hi Jule! 🙂 Dont worry thats not at all a dumb question. They aren’t Garbanzo Peas…these are just half the size and dark brown in colour as I showed in my pics. Anyhow, you can make the same dish using garbanzo beans too. Hope this helps.
Wow.. Its great..
Thanks a lot! 🙂 Do try it.
I’ll
New combination of salad with mangoes and black chickpeas. I never cooked black chickpeas myself. The instructions with pictures were very apt. Thanks for this absolutely tasty salad.
Hi B.J, Most welcome. Thank you for your good comments.