Salads · Wraps, Pitas + Tacos

Curried Chickpea Salad Sandwich recipe oil free low sodium vegan Dr Fuhrman Eat to Live hello nutritarianFresh herbs, citrus and spices combine with a no-oil, low-sodium mayo to nutrify this summer classic: No-Oil Curried Chickpea Salad!

And, my love affair with garbanzo beans continues…

What’s not to love about this savory, nutty-tasting bean?  Seriously, they had me at oil-free, extra-creamy hummus!

The reason I love garbanzos the most is because they are a blank canvas for adding flavor.  While other beans have a more pronounced taste (think black, pinto and navy), garbanzo beans take on the flavors around them and add a satisfying and substantial texture to any dish.

I’m so excited to teach you a new application for this pantry staple!

Let’s make No-Oil Curried Chickpea Salad!

No Oil Low Sodium Nutritarian Curried Chickpea Salad recipe Ingredients and toppings SOS free vegan oil free Dr Greger How Not to Die What the HealthNo-Cooking Required Using Fresh Ingredients

With temps climbing you’re likely searching for delicious recipes that don’t involve the oven or stove but still deliver on the flavor front.

Enter this No-Oil Curried Chickpea Salad that makes a great no-cooking-required main dish that leaves you satisfied with loads of fiber and plant-based protein!

The element that makes this recipe succeed?  No-Oil Mayo.

We’re forgetting about the eggs in conventional mayo and the whipped-up oil and salt that constitutes most vegan mayo options you’ll find at the grocery store, and going homemade with this easy-to-make-in-your-blender recipe!

After that saucy base, you’ll only need a few pantry staples and some fresh herbs to whip this recipe up!

And this chickpea salad is perfect served in butter lettuce “boats,” loaded on nutritarian-friendly bread and layered with watercress and fresh radishes or made into open-faced toasts and topped with sprouts, pickled onions, bell peppers or tomatoes.

Trust me, you’ll have no shortage of ideas for inspiring ways to eat this salad!

No Oil Nutritarian Curried Chickpea Salad Recipe Dr Fuhrman Eat to Live 6 week plan Vegan SOS free Oil-free Low-Sodium Garbanzo beans Dr Greger What the HealthBeans on Salad on Salad

My all-time favorite way to serve up this No-Oil Curried Chickpea Salad is over a bed of fresh butter lettuce with extra chopped fresh herbs (as you can see above, left).

The chickpea salad is so flavorful and moist, you don’t need a salad dressing and you’re doing your body soooo many flavors with a big bowl of greens and beans!

Dr. Fuhrman recommends at least 1 cup of beans daily while Dr. Greger recommends three daily servings as part of his Daily Dozen checklist.

The bottom line is beans really are THAT amazing for our health, longevity and ability to attain and stay at our idea weight–so I have a feeling double-sized servings of this recipe are in your immediate future!

Curried Chickpea Salad Recipe SOS free veganSimple to Make

After you blend up a batch of No-Oil Mayo, the rest of this No-Oil Curried Chickpea Salad is super-simple and only involves a potato masher (or humble kitchen fork) and a large mixing bowl!

You’re going to mash down half the chickpeas and leave the other half whole for an incredible mouthfeel.  Then add in your homemade mayo, ginger powder, curry powder and few more seasonings, then give it all a good mixing before the final step–loads of fresh-chopped herbs.

Curried Chickpea Salad SOS free vegan Avocado Toasts Dr Fuhrman Nutritarian Dr Greger Dr Goldhammer Pleasure TrapSharing is Caring

You may not realize it yet, but this No-Oil Curried Chickpea Salad is going to be your ace-in-the-hole-recipe for your next family get-together, picnic, BBQ or cookout!

I’ve brought this dish to may such occasions and it got mad-love from omnivores and vegans alike!  With all that freshness and flavor most people don’t even miss the loads of oil or salt.

Curried Chickpea Salad Sandwich recipe oil free low sodium vegan Dr Fuhrman Eat to Live hello nutritarian
5 from 4 votes

No-Oil Curried Chickpea Salad

This classic summer dish gets a low-sodium and oil-free makeover with a combination of homemade mayo, fresh herbs, citrus and spices that's big on flavor and nutrients! 
Prep Time 8 minutes
Cook Time 10 minutes
Total Time 18 minutes
Servings 5.5 cups
Calories 177.3 kcal
Author Kristen Hong


  • 2, 13.4 oz. packs no-salt-added garbanzo beans (equals 2.85 cups)
  • 3/4 cup No-Oil Mayo (see directions below for link)
  • 1/4 tsp. liquid aminos
  • 2 tsp. lemon juice
  • 1 tbsp. white vinegar
  • 2 tsp. (heaping) curry powder
  • 1 tsp. turmeric
  • 1/4 tsp. ground ginger (or a pinch if you're sesitive to this taste)
  • 2 tbsp. raw sunflower seeds
  • 1/4 cup pulled apart fresh parsley
  • 1/4 cup pulled apart fresh dill
  • 1/4 cup cilantro leaves
  • 1/4 cup diced green onion


  1. Make a batch of No-Oil Mayo or use a oil-free substitute recipe. 

  2. Drain and rinse your garbanzo beans.  Add the beans to a large mixing bowl and use a potato masher or fork to mash down half the beans. 

  3. Add the no-oil mayo, liquid aminos, lemon juice and vinegar and mix well. 

  4. Add the curry powder, turmeric, and ginger powder and mix well.

  5. You can leave your herbs large and rustic or chop them down and then add them to the garbanzo bean mixture.  Add raw sunflower seeds.  Incorporate well. 

Recipe Notes

Stores for up to 7 days in a glass food container in the fridge. 

Use in salads, sandwiches, lettuce wraps or pitas!  Goes perfectly with fresh greens, watercress, radishes and pickled veggies

Nutrition Facts
No-Oil Curried Chickpea Salad
Serving Size
1 cup
Amount per Serving
% Daily Value*
Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.

If you give this No-Oil Curried Chickpea Salad recipe a try I’d love to know what you think–please leave a rating and comment below!

xo, Kristen
Kristen Hong of Hello Nutritarian

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  • Tracy says:

    Kristen you are a SUPERWOMAN!! Between being a mum and wife and business owner and maker of fabulous food, you exhaust me (in a very good way) 🙂 Full respect for you and how you have created this amazing life for yourself and your family and for the thousands of us that super appreciate what you do. So…. LOVE the “No Oil Curried Chickpea Salad”. It is just divine. Thank you.

    • Kristen | Hello Nutritarian says:

      Oh Tracy, you’re just making me blush!

      It’s so wonderful to know that my work is appreciated and thank you so much for taking the time to rate the recipe and leave such a lovely comment!

      xo, Kristen

  • Harriett Emerson says:

    Hello there, what do you mean by “packs” of garbanzo beans for the No-Oil curried chickpea salad ? Do you mean 2 13/4 ounce cans?

    • Kristen Hong says:

      Hi Harriett,

      Yes! I use can/package interchangeably. I’ve been buying them in packages lately!

      xo, Kristen

  • Richard Leibel says:

    YUM!!! Just made this for lunch, I think I could have sat and eaten it all. Thanks for sharing your recipes. We are starting our transition to a more plant based lifestyle and your blog has been a awesome resource.
    Thank you

    • Kristen Hong says:

      Hi Richard,

      Thank you so much for taking the time to rate this recipe and leave your lovely comment!


  • emma says:

    How much bread are you allowed? Im doing the 6 week plan. Also, how many whole wheat wraps?

  • Joy Schwabach says:

    This was amazing! It really reminded me of tuna before I added the curry, but I’m a huge fan of curry and it was just as fabulous in a different way. I forgot to buy tofu so I had it without the oil-free mayo and found I loved it. I put in lots of onion powder when I saw that was part of the mayo, and it added a lot. Didn’t end up adding the dill because I liked it just as it was. Didn’t have cilantro on hand but didn’t need it, though I’ll try it next time. I’ve tried two of your recipes so far and both have been hits!

    • Kristen Hong says:

      Hi Joy,

      Oh I’m SO happy to hear that you enjoyed this recipe and others on the site!

      Thank you very much for taking the time to leave a recipe review and rating–the substitutions and information you shared will be so helpful to others making this recipe!

      All the best,

  • Joy Schwabach says:

    One more comment: Kristen, are you going to the next Dr. Furhman retreat in November in North Carolina? I’ve never been to one and was thinking about it.

    • Kristen Hong says:

      Hi Joy,

      I usually only attend the west coast retreats because it’s easier for me to get to but if I could I’d go to every single one of them!