High-Protein Carrot Ribbon Salad with Crispy Chickpeas
This high-protein carrot ribbon salad with crispy chickpeas and wild rice is fresh, hearty, and perfect for healthy lunches or light dinners.
Equipment
- Baking Sheet
- Small Saucepan
- Mixing bowl
Ingredients
- 1/2 cup wild rice uncooked
- 1 15 oz can chickpeas drained and rinsed
- 1 tbsp olive oil for roasting chickpeas
- kosher salt to taste
- freshly ground black pepper to taste
Lemon Mustard Dressing
- 1 tbsp whole grain mustard
- 3 tbsp lemon juice freshly squeezed
- 2 tsp lemon zest
- 3 cloves garlic grated
- 2 tsp honey
- 3 tbsp olive oil for dressing
- 1/4 tsp kosher salt plus more to taste
Salad Base
- 1 15 oz bag carrots shaved into ribbons
- 1 handful fresh parsley finely chopped
- 2 tbsp toasted walnut halves finely chopped for garnish
Instructions
- Rinse the wild rice under cold water. Bring 1 1/2 cups of water to a boil in a small saucepan. Add the rice, reduce heat to low, cover, and simmer for 40–45 minutes until tender. Drain excess water and let cool.
- Preheat oven to 400°F. Pat the chickpeas very dry and toss with 1 tablespoon olive oil, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes, shaking halfway through, until golden and crisp. Let cool.
- In a bowl, whisk together whole grain mustard, lemon juice, lemon zest, grated garlic, honey, 3 tablespoons olive oil, and 1/4 teaspoon kosher salt. Adjust seasoning to taste.
- Using a vegetable peeler, shave the carrots into long ribbons and place in a large mixing bowl.
- Add cooled wild rice, chopped parsley, and dressing to the carrots. Toss gently to combine. Top with crispy chickpeas and chopped walnuts. Serve immediately.
Notes
For best texture, add chickpeas just before serving. Store components separately if preparing ahead.
Nutrition
Calories: 410kcalCarbohydrates: 49gProtein: 11gFat: 20gSaturated Fat: 2.5gSodium: 420mgPotassium: 640mgFiber: 9gSugar: 9gVitamin A: 18000IUVitamin C: 14mgCalcium: 70mgIron: 3.2mg