Meet the great mashed chickpea salad!
It’s one of my favorite to-go lunches and I eat it all the time. I figured it was about time to add this versatile salad to the recipe collection.
It reminds me very much of a potato or egg salad. I usually serve this on a bed of chopped romaine lettuce with sliced cherry tomatoes and a big squeeze of fresh lemon overtop. Sometimes I’ll add a dash of paprika for a bit of extra flavor and pop of color.
Typically, when I make a batch of this, I’ll graze on it for most of the day. It’s completely satisfying and tastes great while giving me more than half of my required protein and fiber for the day!
Another way I love to eat this salad is in a sandwich like this, Mashed Chickpea Salad Sandwich. Use your favorite bread, toasted or un-toasted, layer with avocado, and add sliced tomato if you like. If you’re a sandwich lover, I know you’ll love this one!
The ingredients can be changed up to suit your taste and keep it interesting!
- Add diced red bell pepper, for crunch and color.
- Use red onion in place of the green onion for added color.
- For the carrots, I used baby carrots, but of course larger carrots are great too.
- Mustard can be dijon or whole grain mustard. (I forgot to add the mustard to the picture above, but it’s in the recipe)
- Sunflower seeds would be a great replacement for the pepitas.
- Vary it up by adding olives, capers, sweet pickle relish, etc. Maybe not all together, but pick and choose.
- The binder for this recipe works well with hummus, tahini and vegan mayo. If using hummus or tahini, I highly recommend adding a few tablespoons of water to thin it, making for a wonderfully creamy texture.
Let your imagination be your guide. Cheers to a good nutrient dense meal with lots of flavor. :)
Start by prepping your veggies and roughly mashing the chickpeas. You’ll want to mash about 3/4 of the chickpeas. If you find you didn’t mash enough now, you can always mash a little more once everything is combined.
Combine it all together and you’re ready rock this salad anyway you like!
I know you’re going to love it as much as I do!
Recipe shown is a double batch. I’m set for a day or two!
For more chickpea salad inspiration take a look at these other delicious variations!
- Cranberry Walnut Chickpea Salad
- Sonoma Chickpea Salad
- Chickpea of the Sea Salad
- Curried Chickpea Salad
- Mashed Chickpea & Avocado Sandwich
- Mediterranean Mashed Chickpea Salad
MASHED CHICKPEA SALAD
The great mashed chickpea salad, works well in lettuce wraps, served on a bed of leafy greens or scooped up with sliced colored bell peppers, cucumbers, celery, etc. And of course, it’s also a great sandwich filler!
- 1 can (15 oz) chickpeas (garbanzo beans), drained and rinsed
- 1/2 cup celery, sliced
- 1/2 cup carrots, diced
- 1/4 – 1/3 cup scallions, sliced
- 1/4 – 1/3 cup or so hummus or tahini + water as needed (any vegan mayo works too)*
- 1 – 2 tablespoons mustard (stoneground or dijon)
- 1/4 teaspoon garlic powder
- sea salt & cracked pepper, to taste
- juice of 1 lemon, optional
- small handful pepitas (pumpkin seeds), optional
- paprika/smoked paprika, to garnish
Drain and rinse your chickpeas, place in medium size bowl and roughly mash about 3/4 of the chickpeas with a fork, potato masher or pastry blender. Add the remaining ingredients and combine. Add more hummus if you like it creamier and taste for seasoning.
Serve however you like – make a chickpea salad sandwich, serve on a bed of leafy greens or scoop up with crackers or sliced vegetables like cucumbers, bell peppers, celery sticks, etc.
Store leftovers in an airtight container in the fridge for up to 5 – 6 days.
*If you find your hummus is a bit thick, thin it out with 2 – 3 tablespoons of water, you may find you need 1 more tablespoon. I always do this with my humus when using as a binder. This will make for a perfect consistency to use as a binder without being overly thick and/or drying as well.
Try using diced red onion for a little different color.
Add in diced red bell pepper for crunch and color.
Vary it up by adding olives, capers, sweet pickle relish, etc. Maybe not all together, but pick and choose.
You may like to try this Simple White Bean Hummus as a binder.