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Healthy mashed chickpea salad served in four lettuce boats with more lettuce in another plate
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5 from 3 votes

Mashed Chickpea Salad

This healthy Mashed Chickpea Salad is a vegetarian version of the classic tuna salad! The perfect no-cook meal that you can easily make in minutes. Enjoy it on your favorite bread, as is or on lettuce “boats" as a fun way to get extra veggies in!
Prep Time5 mins
Total Time5 mins
Course: Main Course, Salad
Cuisine: American
Keyword: chickpea salad, mashed chickpea salad, no cook dinner, no cook meal, vegetarian
Servings: 4 servings
Calories: 199kcal

Ingredients

  • 1 1/2 cups cooked and drained chickpeas canned chickpeas work fine too
  • 1 stalk celery diced
  • 1-2 teaspoons lemon juice or apple cider vinegar or to taste
  • 1-2 teaspoons Dijon mustard
  • 1/4 cup mayo or Greek yogurt or to taste
  • 1/8 -1/4 teaspoon onion powder or to taste
  • Salt & pepper, to taste

Instructions

  • Pour the cooked and drained chickpeas into a medium bowl. Using a potato masher or fork, mash the chickpeas until there are no more whole beans and to your desired consistency.
  • Add diced celery, lemon juice/apple cider vinegar, mustard, mayo/Greek yogurt, onion powder, salt and pepper to the bowl. Mix well.
  • Taste and adjust seasoning if needed. Add more mayo/yogurt for a creamier salad.
  • Enjoy as is, on your favorite bread, over greens on on lettuce "boats."

Notes

  • Nutritional calculations are made with mayo. 
  • Kid-friendly and no cooking required! 
  • This salad can be made from mostly pantry staples. So when you are running low on dinner ideas, you can almost always throw this together.
  • The recipe is super adaptable. Add whatever veggies or spices you want. Leave out what you don't have or don't like. Make it your own!

Nutrition

Calories: 199kcal | Carbohydrates: 17g | Protein: 6g | Fat: 12g | Saturated Fat: 2g | Cholesterol: 6mg | Sodium: 115mg | Potassium: 205mg | Fiber: 5g | Sugar: 3g | Vitamin A: 62IU | Vitamin C: 2mg | Calcium: 34mg | Iron: 2mg