5 from 15 votes
Mashed Chickpea Salad
Mashed Chickpea Salad blends canned chickpeas with diced celery, carrot, and green onion, mixed into a creamy dressing flavored with Dijon and yellow mustards and dill. Sliced almonds add crunch, while fresh basil offers herbal brightness. The dish has a flaky texture similar to tuna salad and serves well as a sandwich filling or salad topping.
Prep Time
20 mins
Total Time
20 mins
Servings:
4
servings
Calories:
195 kcal
Course:
Main Course
Cuisine:
Vegetarian
Ingredients
- 1 chickpeas 15 oz, canned
- 3 talks green onion or scallions
- 2 celery stalks
- 1 carrot
- ¼ cup mayonnaise vegan or regular) plus any extra to taste, store bought or homemade
- 1-2 tsp Dijon mustard
- 1 tsp yellow mustard
- ⅛ tsp dill dried
- ⅛ tsp salt
- ⅛ tsp black pepper
- ¼ cup almonds sliced
- 2 TBSP basil fresh, chopped
Instructions
- Drain and rinse your chickpeas and add them to a large bowl. Mash with a potato masher until texture appears flaked, almost like tuna salad. You could also skip the arm workout and use a food processor for easy mashed chickpeas. Pulse until mixture appears chopped/flaked.
- Trim ends and finely mince celery. Chop scallions. Peel and grate carrot, then roughly chop to evenly distrubuite bits of tasty carrot throughout the salad.
- Add prepped veggies to the bowl with chickpeas, then add mayo, dijon, yellow mustard, dill, salt, and pepper. Stir well to coat.
- Fold in sliced almonds (or nuts/seeds of choice) and basil (as much or as little as you’d like) then adjust any ingredients to taste. Sometimes I'll add a little extra mayo or even extra veggies/spices to the mix.
- Pile high on bread with all your sandwich fixings or enjoy as a wrap, with crackers, on a salad, or simply dive into the bowl spoon-first – anything goes!
Cup of Yum
Notes
- This salad keeps well refrigerated for 3-4 days, allowing you to prepare in advance or save leftovers.
- Adjust mayonnaise, spices, and vegetables to suit your preferred texture and flavor before serving.
- Use this salad as a sandwich filling, wrap, salad topping, or enjoy it on crackers for variety.
Nutrition Information
Calories
195kcal
(10%)
Carbohydrates
6g
(2%)
Protein
4g
(8%)
Fat
18g
(28%)
Saturated Fat
2g
(10%)
Cholesterol
6mg
(2%)
Sodium
219mg
(9%)
Potassium
239mg
(5%)
Fiber
3g
(12%)
Sugar
2g
(4%)
Vitamin A
2893IU
(58%)
Vitamin C
4mg
(4%)
Calcium
64mg
(6%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 195
% Daily Value*
| Calories | 195kcal | 10% |
| Carbohydrates | 6g | 2% |
| Protein | 4g | 8% |
| Fat | 18g | 28% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 6mg | 2% |
| Sodium | 219mg | 9% |
| Potassium | 239mg | 5% |
| Fiber | 3g | 12% |
| Sugar | 2g | 4% |
| Vitamin A | 2893IU | 58% |
| Vitamin C | 4mg | 4% |
| Calcium | 64mg | 6% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.