cranberry walnut salad pinwheels on a plate
Food

Looking for a delightful and sophisticated appetizer or snack that combines sweet, tangy, and nutty flavors all in one? Then Cranberry Walnut Salad Pinwheels might just be the ticket! They are another example of a great meal with vegetables to help you add nutrition to your diet.

cranberry walnut salad pinwheels

These pinwheels are a harmonious blend of the vibrant tartness of cranberries and the crunchy, hearty texture of walnuts, all embedded within a creamy salad mixture. They’re rolled up snugly in a soft, flavorful wrap, and cut into beautiful little spirals.

Perfect for summer picnics, holiday gatherings, or even a fancy afternoon tea, Cranberry Walnut Salad Pinwheels offer a gourmet taste sensation in every bite. With their visually pleasing design and unique flavor profile, these pinwheels are full of protein and are sure to be a hit at any event, or even just for a healthy and delicious snack at home. So, let’s dive in and get rolling!

This recipe is full of nutritious ingredients and will help you try to eat the rainbow every day. Let’s talk about the health benefits of a few of them.

ingredients for walnut salad pinwheels

Walnut macronutrients

Walnuts are nutrient-dense and offer a variety of macronutrients as well as beneficial plant compounds. Here’s a look at what you’ll find in a 1-ounce (28-gram) serving of walnuts:

  • Calories: Around 185
  • Protein: 4.3 grams
  • Fat: 18.5 grams (which includes 2.5 grams of saturated fat, 2.5 grams of monounsaturated fat, and 13.4 grams of polyunsaturated fat)
  • Carbohydrates: 3.9 grams
  • Fiber: 1.9 grams

Walnuts are especially rich in polyunsaturated fats, which include a significant amount of omega-3 fatty acids. They also contain a variety of vitamins and minerals, including vitamin E, magnesium, phosphorus, and a small amount of iron, among others.

Cranberry nutrients

Cranberries are packed with essential nutrients and are particularly known for their high antioxidant content. Here’s what you can find in a 1-cup serving (about 100 grams) of raw, whole cranberries:

  • Calories: 46
  • Protein: 0.4 grams
  • Fat: 0.1 grams
  • Carbohydrates: 12.2 grams
  • Fiber: 4.6 grams
  • Sugars: 4 grams

In terms of vitamins and minerals, cranberries are rich in:

  • Vitamin C: Cranberries are an excellent source of vitamin C, with a 1-cup serving providing nearly 20% of the daily value.
  • Vitamin E: This is an important antioxidant that helps protect your body from oxidative damage.
  • Vitamin K1: Also known as phylloquinone, vitamin K1 is essential for blood clotting.

Cranberries are also high in various bioactive plant compounds and antioxidants, including flavonol polyphenols like quercetin. These compounds give cranberries their vibrant color and contribute to their numerous health benefits, which may include improved immune function and decreased risk of certain types of chronic diseases.

One important thing to note is that many cranberry products, such as cranberry juice and dried cranberries, can be high in added sugars. To reap the full benefits of cranberries, it’s best to consume them in their whole form when possible.

Chickpea Nutrients

Chickpeas, also known as garbanzo beans, are a type of legume that’s packed with nutrients. Here is a general breakdown of the nutritional content for one cup (164 grams) of cooked chickpeas:

  • Calories: 269
  • Protein: 14.5 grams
  • Fat: 4.2 grams
  • Carbohydrates: 45 grams
  • Fiber: 12.5 grams
  • Sugar: 8 grams

Chickpeas are also rich in various vitamins and minerals:

  • Folate (B9): 71% of the RDI (Recommended Daily Intake)
  • Iron: 26% of the RDI
  • Phosphorus: 28% of the RDI
  • Copper: 29% of the RDI
  • Manganese: 84% of the RDI

Please note that these values may vary slightly depending on how the chickpeas were cooked, and the specific variety of chickpeas.

a tortilla with chickpea cranberry walnut salad on tpo

In addition to these nutrients, chickpeas are known for their high protein and fiber content, which can help with digestion, blood sugar control, and feeling full and satisfied. They are also low in fat and can be included in a variety of diets, such as vegan and gluten-free diets.

Notes:

  • The ends of the roll ups won’t be as full as the center cuts.
  • Make it lighter and reduce calories by swapping the mayo for plain Greek yogurt.
chickpea pinwheels on a plate close up

For more nutritious meal ideas, check these out:

And for more healthy snack ideas, check these out:

cranberry pinwheels on a plate

Cranberry Walnut Salad Pinwheels

Sweet, tart, savory pinwheels full of flavor and textures that are sure to please the palate. We love how easy they are to make, you don't have to heat up the kitchen, and they are pretty enough to serve to guests. Fruits and vegetables, and plenty of protien without a lot of effort.
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 0 minutes
Total Time 15 minutes
Course Appetizer
Cuisine American
Servings 4

Ingredients
  

  • 2 15.5 oz cans chickpeas
  • 2/3 c mayo
  • Small apple
  • 1 small celery rib
  • ¼ c dried cranberries
  • ¼ c chopped walnuts
  • ½ tsp garlic powder
  • ½ tsp onion powder
  • ⅛ tsp salt
  • ½ tsp black pepper
  • Lettuce
  • 4 Flour tortillas

Instructions
 

  • Dice apple into small pieces, leaving skin.
  • Cut celery lengthwise and chop into small pieces, like the size of the apple.
  • Drain and rinse the chickpeas and place in a medium mixing bowl.
  • Mash with the back of a fork, leaving some larger pieces.
  • Add mayo and mix
  • Add all other ingredients to the bowl.
  • Mix until combined.
  • Divide chickpea mixture between 4 tortillas.
  • Spread mixture evenly in the center of the tortilla, leaving a little of space toward the edges.
  • Add lettuce.
  • Roll into a pinwheel.
  • Slice with a serrated knife.
Keyword cranberry, cranberry walnut salad pinwheels, pinwheels, walnut
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