0 from 15 votes
Mashed Chickpea Salad
This delicious vegetarian Mashed Chickpea Salad is fantastic on crackers, piled high on sandwich bread, and even as a salad topper!
Prep Time
20 mins
Total Time
20 mins
Servings: 4 servings
Calories: 195 kcal
Course:
Main Course
Cuisine:
Vegetarian
Ingredients
- 1 can chickpeas (15 oz)
- 3 stalks green onion or scallions
- 2 stalks celery
- 1 carrot
- ¼ cup store bought or homemade mayonnaise (vegan or regular) plus any extra to taste
- 1-2 tsp Dijon mustard
- 1 tsp yellow mustard
- ⅛ tsp dried dill
- ⅛ tsp salt
- ⅛ tsp pepper
- ¼ cup sliced almonds
- 2 TBSP fresh chopped basil
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 recipe will be great for approx. 3-4 days in the refrigerator so make some for now, or for later!
- Nutrition facts below are an estimate provided for the mashed chickpea salad by an online nutrition calculator. Simply adjust as needed based on extras and swaps! xo
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
(7%)
Fiber
3g
(12%)
Sugar
2g
(4%)
Vitamin A
2893IU
(58%)
Vitamin C
4mg
(4%)
Calcium
64mg
(6%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
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.