Description
This Mashed Chickpea Salad is a quick and easy plant-based dish perfect for light lunches or snacks. Combining creamy mashed chickpeas with tangy Greek yogurt or vegan mayo, fresh vegetables, and herbs, it offers a flavorful, protein-packed alternative to traditional chicken salad. Ready in just 10 minutes, this versatile salad can be served on toast, in wraps, or as a healthy dip.
Ingredients
Scale
Salad Base
- 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 and 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 in a medium bowl and use a fork or potato masher to mash them until they reach a chunky but spreadable consistency.
- Combine Creamy Ingredients: Stir in the plain Greek yogurt or vegan mayo, Dijon mustard, and fresh lemon juice until the mixture is well combined and creamy.
- Add Vegetables and Herbs: Mix in the finely chopped celery, red onion, dill pickle or cucumber, and fresh dill or parsley, distributing evenly throughout the salad.
- Season: Add salt and black pepper to taste. If desired, sprinkle a pinch of garlic powder or smoked paprika for extra flavor and mix well.
- Chill: Cover the salad and refrigerate for at least 15 minutes to allow the flavors to meld together beautifully.
- Serve: Enjoy the mashed chickpea salad on toast, within wraps or lettuce cups, or as a tasty dip paired with crackers or fresh vegetables.
Notes
- You can substitute vegan mayo for Greek yogurt to make the salad dairy-free and vegan.
- For added texture, consider chopping the chickpeas less for chunkier bites or more for a smoother spread.
- Adjust the amount of lemon juice and mustard according to taste preference.
- This salad can be stored covered in the refrigerator for up to 3 days.
- Adding smoked paprika provides a subtle smoky flavor but is optional depending on your preference.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: American
