Description
This Mashed Chickpea Salad is a quick, nutritious, and versatile dish perfect for a light lunch or snack. Made with simple ingredients like chickpeas, Greek yogurt or vegan mayo, and fresh veggies, it offers a creamy yet chunky texture with bright, fresh flavors. It’s protein-packed, easy to prepare in just 10 minutes, and can be enjoyed on toast, in wraps, or as a dip for crackers and vegetables.
Ingredients
Scale
Main Ingredients
- 1 (15 oz) can chickpeas, drained and rinsed
- 1/4 cup plain Greek yogurt or vegan mayo
- 1 tablespoon Dijon mustard
- 1 tablespoon fresh lemon juice
Vegetables & Herbs
- 1/4 cup celery, finely chopped
- 1/4 cup red onion, finely chopped
- 1/4 cup dill pickle or cucumber, finely chopped
- 1 tablespoon fresh dill or parsley, chopped
Seasonings
- Salt and black pepper, to taste
- Optional: pinch of garlic powder or smoked paprika
Instructions
- Mash Chickpeas: Place the drained and rinsed chickpeas into a medium bowl and mash them with a fork or potato masher until they reach a chunky but spreadable consistency. This creates the base texture for the salad.
- Combine Wet Ingredients: Stir in the plain Greek yogurt or vegan mayo, Dijon mustard, and fresh lemon juice into the mashed chickpeas. Mix well until evenly combined and creamy.
- Add Vegetables and Herbs: Fold in the finely chopped celery, red onion, dill pickle or cucumber, and fresh dill or parsley. These add crunch and fresh flavor to the salad.
- Season: Season the mixture with salt and black pepper to taste. Add a pinch of garlic powder or smoked paprika if desired for extra flavor depth.
- Chill to Meld Flavors: Cover the bowl and refrigerate the salad for at least 15 minutes. Chilling allows the flavors to blend and the salad to firm up slightly.
- Serve: Serve the mashed chickpea salad on toast, in wraps or lettuce cups, or as a dip alongside crackers or fresh vegetables for a versatile meal or snack.
Notes
- Use either Greek yogurt or vegan mayo to suit dietary preferences or to keep the recipe vegan.
- For added flavor, try mixing in a pinch of garlic powder or smoked paprika.
- Chilling the salad before serving enhances the flavor, but if in a hurry, it can be served immediately.
- Try adding other fresh herbs like cilantro or chives for variation.
- Adjust salt and pepper according to taste preferences or dietary restrictions.
