Mashed Chickpea Salad is quick, easy, healthy and customizable, it’s a perfect sandwich or wrap filler and great on a bed of leafy greens!
Meet the great mashed chickpea salad!
It reminds me very much of a potato or egg salad and is one of my favorite to-go lunches. I eat it all the time and figured it was about time to add this versatile smashed chickpea salad to the recipe collection!
Typically, when I make a batch, 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!
Mashed Chickpea Salad Ingredients
The ingredients can be changed up to suit your taste and keep it interesting!
- Chickpeas – Use canned or fresh cooked garbanzo beans.
- Celery – Great for a cool crunchiness
- Carrots – I used baby carrots, but of course larger carrots are great too.
- Scallions – Try red onion in it’s place for variation.
- 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.
- Mustard – Use Dijon or whole grain (I forgot to add the mustard to the picture above, but it’s in the recipe)
- Garlic powder – For good measure, add a nice flavor.
- Pepitas – Sunflower seeds are a great option too!
- Lemon – I love lemon on just about anything, it adds brightness and zing.
- Add 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.
How To Make Mashed Chickpea Salad
1. Start by prepping your veggies and roughly smashing the chickpeas. You’ll want to mash about 3/4 of the chickpeas. If you find you didn’t smash enough now, you can always mash a little more once everything is combined.
2. Add the carrots, celery, green onions, mustard, hummus mixture, salt and pepper (shown above).
3. Combine it all together (as shown below).
Now you’re ready to rock this salad anyway you like! Recipe shown is a double batch.
How To Store Chickpea Salad
Keep stored in the refrigerator for up to 5 days.
Ways To Serve Mashed Chickpea Salad
Salad: Usually, I’ll serve this on a bed of chopped romaine lettuce with sliced cherry tomatoes and a big squeeze of fresh lemon overtop (shown below), and sometimes I’ll add a dash of paprika for a bit of extra flavor and pop of color.
Sandwich Filler: 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. Even tucked in a wrap or pita bread would be great!
Scoop It Up: This mashed chickpea salad also works great scooped up as a hearty dip for crackers, sliced cucumbers and bell pepper slices. Serve it as a party appetizer for your next gathering with friends and family.
More Mashed Chickpea Salads You’ll Love
- Cranberry Walnut Chickpea Salad
- Sonoma Chickpea ‘Chicken’ Salad
- ‘Chickpea of the Sea’ Tuna Salad
- Curried Chickpea Salad
- Mashed Chickpea & Avocado Sandwich
- Mediterranean Smashed Chickpea Salad
If you try this mashed chickpea salad recipe, please let us know! Leave a comment and rate it below. I love to hear what you think, or any changes you make. Cheers!Print
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!
- Prep Time: 15 min
- Total Time: 15 min
- Yield: Serves 3 - 4
- Category: Salad, Appetizer
- Cuisine: Vegan
- 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 + 2 – 3 tablespoons water (1/2 cup 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.