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    Home » Recipes » Salads

    Easy Smashed Chickpea Salad

    Published: Nov 10, 2020 · Modified: Sep 26, 2022 by Katelyn Theofanis · This post may contain affiliate links · This blog generates income via ads · #sponsoredpost · 6 Comments

    Jump to Recipe Print Recipe

    The BEST Smashed Chickpea Salad is healthy, easy to make, and ready in 10 minutes. It can be made ahead, which is perfect for weekday meal prep. This chickpea smash is the perfect healthy lunch or dinner - serve it on toasted bread or scoop it over greens.

    A smashed chickpea salad sandwich.

    Let's face it, we all enjoy an easy but delicious weekday lunch that can be made ahead. This smashed chickpea salad is just that. This delicious meatless lunch is quick to throw together, so it can easily be prepped the night before a busy day.

    Chickpeas are packed with protein and fiber, which makes them a great chicken or tuna alternative for a sandwich. This salad hits all textural and flavorful notes: fresh, sharp, crunchy, and creamy.

    The chickpeas provide a subtle amount of creaminess when mashed. The chopped celery adds much-needed crunch and the scallions offer a flavorful bite. Like the crunch from the celery, the acid and flavor from the lemon juice are essential to this salad.

    Slather some of this mashed chickpeas salad between two slices of toasted bread with lettuce and tomato, and you are set for the afternoon! If you love this recipe, you will love my Easy Egg Salad with Pickles and Mediterranean Chickpea Salad.

    Jump to:
    • Why You Will Love This Chickpea Salad
    • Ingredients
    • Instructions
    • Substitutions and Additions
    • Variations
    • Other Favorite Healthy Salad Recipes
    • Suggested Equipment
    • Storage
    • Best Ways to Serve Smashed Chickpea Salad
    • Expert Tips
    • Frequently Asked Questions
    • 📖 Recipe
    • 💬 Comments

    Why You Will Love This Chickpea Salad

    • Healthy lunch or dinner packed with nutrients and flavor
    • Ready in 10 minutes with minimal effort
    • A customizable recipe that can be made ahead
    • Gluten-free, meatless, and easy to customize for any diet restrictions
    • Bright, fresh flavors and simple ingredients

    Ingredients

    The ingredients you need for this recipe.
    • Chickpeas (Garbanzo Beans)
    • Mayonnaise
    • Lemon Juice
    • Celery (diced)
    • Scallions (sliced)
    • Garlic Powder
    • Salt and Pepper

    See the recipe card for ingredient quantities.

    Instructions

    Step 1 - Drain and rinse the garbanzo beans (chickpeas). Place in a medium-sized bowl and mash with a fork until smooth but with some remaining texture.

    PRO TIP - After draining and rinsing, rub the chickpeas with a clean towel to remove the loose skins.

    A bowl of mashed chickpeas with a fork.
    Mash the chickpeas with a fork.
    A bowl of chickpea salad with a spoon.
    Mix all of the ingredients.

    Step 2 - Add mayonnaise, lemon juice, celery, green onion, and spices. Mix until everything is well incorporated.

    Substitutions and Additions

    • Mayonnaise - Greek Yogurt, Aioli
    • Lemon Juice - Lime Juice, Pickle Juice, Apple Cider Vinegar
    • Scallions - Red Onion, White Onion, Chives, Shallot
    • Mix-Ins - Avocado, Cucumber, Red Bell Pepper, Dill, Crumbled Feta Cheese

    Variations

    • No Mayo - Swap mayo for Greek yogurt or extra-virgin olive oil.
    • Vegan - Use a vegan mayonnaise alternative or swap the mayo for mashed avocado.
    • Extra Lemon - For extra zing, double the quantity of lemon juice.
    • Spicy - Add one to two tablespoons of hot sauce.

    Try my spicy Buffalo variation of this recipe.

    Other Favorite Healthy Salad Recipes

    • Mediterranean Chickpea Salad
    • Greek Orzo Salad with Feta and Chickpeas
    • Egg Salad with Pickles
    • Quick and Easy Tuna Salad
    • Quinoa Salad with Chickpeas
    A bowl of chickpea salad.

    Suggested Equipment

    • Pyrex Mixing Bowl
    • Rubber Spatula
    • Chef's Knife

    Storage

    Transfer the completed salad to an airtight container. Store it in the refrigerator for up to 4 days. Like most salads, the flavors of this chickpea smash only get better as it sits.

    Can you freeze smashed chickpea salad? I advise against it. The fresh celery in this salad will not thaw to a desirable texture.

    Best Ways to Serve Smashed Chickpea Salad

    This delicious mashed chickpea salad is customizable in ingredients and how you serve it. Some of my favorite toppings to serve with this chickpea smash include fresh tomato slices, avocado, onion slices, and lettuce or greens. Here is how you serve it:

    • As a Sandwich - Serve between two slices of toasted bread with tomato and lettuce.
    • As a Wrap - Scoop chickpea smash into a spinach or whole wheat tortilla with lettuce and fresh tomato slices.
    • Over Greens - If you are not in the mood for the carbs, this salad is great by the spoonful or scooped atop a spinach salad.
    • As a Dip - Serve with crackers or fresh veggie sticks.
    • By the Spoonful - Just pull out a spoon and dig into this flavorful salad.
    A smashed chickpea salad sandwich on a wooden board.

    Expert Tips

    1. Use a fork for mashing. I've tried a variety of tools to smash the chickpeas, but none have quite matched the effectiveness of the simple fork.
    2. Double the recipe. Easily multiply this chickpea salad for more servings.
    3. When mashing, leave some of the chickpeas whole for added texture.

    Frequently Asked Questions

    Can you eat canned chickpeas without cooking them?

    Yes, canned legumes are already cooked, making them a fantastic vegetarian protein option for quick cooking. After draining and rinsing chickpeas, they are ready to eat.

    Is this chickpea salad healthy?

    Yes, chickpea salad is healthy. Vitamin and nutrient-dense chickpeas are full of protein and fiber. These healthy traits mean this salad will keep you full longer.

    If you make the recipe, don’t forget to rate the recipe, and let me know what you think in the comments below! Take pictures, tag #sugarylogic, and share them with me on Instagram or Facebook. 

    📖 Recipe

    A smashed chickpea salad sandwich.

    Smashed Chickpea Salad

    Katelyn Theofanis
    The BEST Smashed Chickpea Salad is healthy, easy to make, and ready in 10 minutes. It can be made ahead, which is perfect for weekday meal prep. This chickpea smash is the perfect healthy lunch or dinner - serve it on toasted bread or scoop it over greens.
    5 from 2 votes
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Total Time 10 mins
    Course Main Course, Salad
    Cuisine American
    Servings 4 servings
    Calories 191 kcal

    Ingredients
      

    • 15 oz chickpeas drained and rinsed
    • ¼ cup mayonnaise
    • 1½ teaspoon lemon juice
    • 2 stalks celery diced small
    • 2 scallions diced small
    • ⅛ teaspoon black pepper
    • ⅛ teaspoon garlic powder
    • pinch salt to taste

    Instructions
     

    • Place the chickpeas in a medium-sized bowl and mash until smooth but with some remaining texture.
    • Add mayonnaise, lemon juice, celery, green onion, black pepper, and garlic powder. Mix until everything is well combined. Add salt to taste.
    • Serve at room temperature or cold.

    Notes

    Store in the refrigerator in an airtight container for up to 4 days.

    Nutrition

    Calories: 191kcalCarbohydrates: 18gProtein: 6gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 6gMonounsaturated Fat: 2gTrans Fat: 0.03gCholesterol: 6mgSodium: 338mgPotassium: 75mgFiber: 4gSugar: 4gVitamin A: 159IUVitamin C: 2mgCalcium: 14mgIron: 0.2mg
    Tried this recipe?Tag your photo #sugarylogic or @sugarylogic ANY QUESTIONS? Please leave a comment below!

    Did you make this? Leave a review below and tag me on Instagram, Facebook, or Pinterest!

    More Salads

    • Quinoa Salad with Chickpeas
    • Summer Pesto Pasta Salad
    • Greek Orzo Salad with Feta and Chickpeas
    • Easy Egg Salad with Pickles

    Reader Interactions

    Comments

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    1. Amanda Arroyo

      November 24, 2020 at 3:04 pm

      Love a good chickpea salad! Looks delicious!

      Reply
      • kryan0911

        November 24, 2020 at 4:15 pm

        Oh me too! This one is simple and delicious 🙂

        Reply
    2. Jaime

      July 22, 2021 at 1:34 pm

      What is considered 1 serving by chance?

      Reply
      • Katelyn Ryan

        July 22, 2021 at 3:33 pm

        Each serving is approximately about 1/3 cup. I hope you enjoy it! 🙂

        Reply
    3. Shawn

      September 20, 2022 at 2:30 pm

      Perfectly wonderful!
      I will make this often. Thank you.

      Reply
      • Katelyn Theofanis

        September 21, 2022 at 10:48 am

        Shawn, I am so happy that you enjoyed this recipe!

        Reply

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    author

    Hi, welcome to Sugary Logic! I'm Katelyn. I am an experienced chef and home cook publishing simple and easy recipes here on my food blog, Sugary Logic. Sugary Logic's recipes will save you time and allow you to create fast and easy meals as sophisticated as any restaurant meal.

    More about me →

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