Description
This Mashed Chickpea Salad is a quick, easy, and healthy plant-based dish perfect for a light lunch or snack. Combining creamy mashed chickpeas with fresh vegetables, tangy Greek yogurt or vegan mayo, and zesty herbs, it offers a delicious and protein-packed alternative to traditional chicken salad. Ready in just 10 minutes, it’s great for sandwiches, wraps, or as a refreshing dip.
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 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 the Chickpeas: Place the chickpeas in a medium bowl and mash them with a fork or potato masher until chunky but spreadable, creating the base texture for your salad.
- Combine Wet Ingredients: Stir in the Greek yogurt (or vegan mayo), Dijon mustard, and fresh lemon juice until the mixture is creamy and well combined, adding tanginess and moisture.
- Add Vegetables and Herbs: Mix in the finely chopped celery, red onion, and dill pickle or cucumber along with fresh dill or parsley to add crunch and fresh flavors.
- Season the Salad: Season with salt, black pepper, and optional spices like garlic powder or smoked paprika to taste, enhancing the overall flavor profile.
- Chill to Meld Flavors: Let the salad chill in the refrigerator for at least 15 minutes. This step allows the flavors to blend and deepen.
- Serve and Enjoy: Serve your mashed chickpea salad on toast, inside wraps or lettuce cups, or use it as a dip with crackers and vegetables for a versatile meal option.
Notes
- You can substitute vegan mayo to make this recipe dairy-free and vegan-friendly.
- Adjust seasoning according to preference, adding more lemon juice for tang or extra herbs for freshness.
- Chilling the salad enhances the flavor but you can serve it immediately if needed.
- This salad keeps well in the refrigerator for up to 3 days in an airtight container.
- Try adding chopped nuts or seeds for additional texture and nutrition.
