Description

This Mashed Chickpea Salad with Greek Yogurt is the kind of quick, crave-worthy meal that makes healthy eating feel effortless. Creamy, tangy, and packed with protein, it tastes like a lighter twist on classic chicken or tuna salad but is completely vegetarian and made from simple pantry staples. It’s perfect for a quick breakfast on toast, an easy dinner stuffed into baked sweet potatoes, or a healthy snack piled onto crackers. Keep this easy recipe in your rotation whenever you need fresh lunch ideas, satisfying dinner ideas, or simple food ideas the whole family can enjoy.

Ingredients

2 cans chickpeas drained and rinsed 15 ounces each

1/2 cup plain Greek yogurt

1 tablespoon mayonnaise

2 tablespoons fresh lemon juice

1 tablespoon extra virgin olive oil

1/2 cup finely diced celery

1/4 cup finely diced red onion

2 tablespoons chopped fresh parsley

1 tablespoon capers drained and chopped

1 teaspoon Dijon mustard

1/2 teaspoon garlic powder

1/2 teaspoon ground cumin

3/4 teaspoon fine sea salt

1/2 teaspoon freshly ground black pepper

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Instructions

1. Drain and rinse the canned chickpeas, then pat them dry with a clean kitchen towel to remove excess moisture.

2. Add the chickpeas to a large mixing bowl and use a fork or potato masher to roughly mash them, leaving some texture.

3. Stir in the Greek yogurt, mayonnaise, lemon juice and olive oil until the chickpeas are well coated and creamy.

4. Fold in the celery, red onion, parsley and capers so they are evenly distributed through the salad.

5. Season the mixture with Dijon mustard, garlic powder, cumin, salt and black pepper, then taste and adjust seasoning as needed.

6. Chill the salad for at least 20 minutes to let the flavors meld, or serve right away if you are in a hurry.

7. Serve the mashed chickpea salad piled onto toast, in lettuce cups, on top of salads or stuffed into baked sweet potatoes.

Notes

Avoid over-mashing the chickpeas; leaving some small chunks gives the salad better texture and keeps it from turning into hummus.

Prep Time: 15
Category: Salad
Method: No-Cook
Cuisine: Mediterranean

Nutrition

Serving Size: 1/4 of recipe
Calories: 290
Sugar: 5
Sodium: 520
Fat: 9
Saturated Fat: 2
Unsaturated Fat: 6
Trans Fat: 0
Carbohydrates: 36
Fiber: 9
Protein: 14
Cholesterol: 5