Smashed Chickpea Salad
This smashed chickpea salad comes together in just 15 minutes for a light, creamy, and satisfying meal. Made with mashed chickpeas, avocado, Greek yogurt, and crisp veggies, it’s perfect for sandwiches, wraps, or scooping up with crackers. A versatile, protein-packed option that’s easy to make ahead and enjoy any time of day.
Servings 4 people
Calories 255kcal
Ingredients
- 1 15-ounce can chickpeas rinsed and drained, 1 ½ cup cooked
- ¼ cup red onion chopped
- ¼ cup celery diced small
- ¼ cup carrots shredded
- 2 tablespoons parsley chopped
- ½ avocado mashed
- 1 tablespoon lemon or lime juice
- 1 tablespoon Dijon mustard
- ¼ cup mayonnaise
- ¼ cup Greek yogurt
- Salt and pepper to taste
Instructions
- Place the chickpeas in a bowl and gently mash with a fork. Add the onion, celery, carrot and parsley. Toss together.1 15-ounce can chickpeas, ¼ cup red onion, ¼ cup celery, ¼ cup carrots, 2 tablespoons parsley
- In a small bowl, mash the avocado. Add the lime juice, mustard, mayo and greek yogurt. Mix well. Taste and add salt and freshly ground pepper to taste.1 tablespoon Dijon mustard, 1 tablespoon lemon or lime juice, ½ avocado, ¼ cup Greek yogurt, ¼ cup mayonnaise, Salt and pepper to taste
- Add the avocado mayo to the chickpeas and mix well.
Notes
- Use the right chickpeas: Canned or well-cooked dried chickpeas mash best. If cooking from dried, prepare them a day ahead so they’re fully cooled.
- Keep some texture: Skip the food processor and mash by hand so the chickpeas stay chunky, not puréed.
- Chill before serving: Refrigerate the salad for at least 15 minutes to let the flavors meld and the texture set.
Nutrition
Calories: 255kcal | Carbohydrates: 20g | Protein: 8g | Fat: 17g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 7mg | Sodium: 465mg | Potassium: 383mg | Fiber: 7g | Sugar: 2g | Vitamin A: 1601IU | Vitamin C: 8mg | Calcium: 70mg | Iron: 2mg
