This 1-minute ranch chickpea salad is one drained 15-oz can of chickpeas stirred with about 5 Tbsp ranch dressing, then lightly mashed. It is a scoopable, no-cook salad you eat cold in a bowl or wrap. Canned chickpeas make the speed possible. According to University of Maryland Extension guidance, canned chickpeas need no stove or reheating and can be eaten straight from the can.
Table of Contents
- What You Need
- How Do You Stir It Together?
- How Does It Fit a Quick Lunch?
- How Do You Store Leftovers Safely?
What You Need
Start with one 15-oz can of chickpeas, drained and rinsed. Add about 5 Tbsp vegan or regular ranch dressing. The quick model from the Earthly Provisions recipe uses these amounts for a thick, scoopable filling.
Rinse the beans well before mixing. The U.S. Food and Drug Administration advises rinsing sodium-containing canned foods such as beans, tuna and vegetables before eating. That simple rinse lowers added canning sodium.
How Do You Stir It Together?
Drain and rinse the chickpeas, then add them to a bowl. Pour on the ranch dressing.
Mash lightly with a fork and stir until thick but still textured. Use this one-minute sequence: For a larger bowl, North Dakota State University Extension tosses the same drained-rinsed chickpeas with romaine, corn, carrots, onions and cilantro, then finishes with ranch-style dressing.
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- Drain and rinse the chickpeas well.
- Add ranch and mash part of the beans.
- Stir, taste, then scoop into a wrap or bowl.
How Does It Fit a Quick Lunch?
One university chickpea-salad serving supplies about 130 calories, 8 g protein, 5 g fiber and 270 mg sodium per 1-cup serving. North Dakota State University Extension reports those values, showing fiber and protein contribution with sodium that shifts by dressing.
Choose dressing with sodium in mind. Creamy ranch brings most of the salt, fat and perishable ingredients. Rinsing beans and measuring dressing keep the bowl balanced.
How Do You Store Leftovers Safely?
Eat the mixed salad right away or chill it promptly. Creamy ranch contains perishable dairy, egg or mayo ingredients, so Iowa State University Extension and Outreach says the mixed salad keeps only 3 to 4 days chilled.
Iowa State University Extension AnswerLine advises through its food safety answer to refrigerate leftovers within 2 hours, keep the refrigerator at 40°F or below, and eat refrigerated leftovers within 3 to 4 days. Discard perishable food left out over 2 hours, or 1 hour above 90°F.
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