🥪 Easy Vegan Smashed Chickpea Salad
🕒 Prep Time: 10–15 minutes
🍴 Serves: 3–4 (makes about 2 cups)
🌱 Ingredients
Base:
1 can (15 oz) chickpeas (garbanzo beans), drained and rinsed
2–3 tbsp vegan mayo (or plain hummus, for oil-free option)
1–2 tsp Dijon or yellow mustard
1 tbsp lemon juice (or apple cider vinegar)
Salt & black pepper, to taste
Mix-Ins:
2–3 tbsp finely diced red onion or scallions
¼ cup finely chopped celery (for crunch)
2 tbsp chopped dill pickles or pickle relish
1 tbsp fresh dill or parsley (optional)
1 tsp capers (optional, for extra briny flavor)
Pinch of garlic powder or smoked paprika (optional)
🧑🍳 Instructions
Mash the Chickpeas
In a mixing bowl, add chickpeas and mash with a fork or potato masher.
Mash most of them, but leave a few whole for texture.
Add Creamy Ingredients
Stir in vegan mayo, mustard, and lemon juice. Mix well.
Fold in Mix-Ins
Add onion, celery, pickles, herbs, and optional seasonings.
Mix until evenly combined. Taste and adjust salt, lemon, or mustard as needed.
Chill (Optional)
Refrigerate for 30 minutes for the flavors to meld (but it’s delicious right away too).
🥖 Serving Suggestions
Serve in sandwiches with lettuce, tomato, and whole grain bread
Wrap in tortillas with greens and sliced avocado
Scoop onto crackers, rice cakes, or cucumber slices
Use as a filling for lettuce wraps
Stuff into pita pockets with sprouts and red onion
✅ Tips & Variations
Oil-free? Use plain hummus or unsweetened non-dairy yogurt instead of mayo
Spicy version: Add a dash of hot sauce or chopped jalapeños
Texture boost: Add chopped walnuts or sunflower seeds
Make it cheesy: Stir in 1–2 tbsp nutritional yeast for a cheesy twist
Meal prep: Keeps well in the fridge for up to 4–5 days
💡 Nutrition Highlights (per serving estimate)
🌱 Plant protein: ~7–8g per serving
💪 Fiber-rich from chickpeas
🧂 Low in cholesterol and saturated fat
🥗 Great source of iron, folate, and B vitamins
