Mashed Chickpea Salad Sandwich

I am super excited to share with you all today this amazingly delicious Mashed Chickpea Salad recipe! I love every recipe that I post but this one has really changed my lunches for the better! Normally my lunches consist of a salad or leftovers from the night before which are always delicious but this recipe totally shakes that up! This recipe is super easy to make, can be stored in the fridge for about 3-4 days and is very nutritious.

Nutrition

Chickpeas {also known as garbanzo beans} are a legume that has a pretty neutral taste in my opinion. This makes it a good ingredient for many dishes including a popular dish: hummus! I actually really enjoy eating chickpeas on their own as well! One cup of chickpeas provides an excellent source of fibre, potassium, protein, iron, magnesium, vitamin B6, and calcium.

The Recipe

First step {out of only two steps} in this recipe is to mash the chickpeas. You can use a fork/potato masher or throw the chickpeas in the food processor for a few pulses. I personally just use a fork because it only takes about 3 minutes to mash about half the chickpeas {and I also like to use minimal dishes as possible}. As you can see from the photo below, the chickpeas are not all fully mashed because I like to give it a bit more texture by only mashing about half the chickpeas.

To hold the salad together and act as a “mayo”, I used 1 tbsp of dijon mustard and about 1 tbsp of hummus. You can also use tahini or another type of healthy mayo. I haven’t tried this yet but non fat plain greek yogurt is probably a great alternative as well.

Mashed Chickpea Salad

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★★★★★

5 from 1 reviews

• Author: Brittney- Exploring Healthy Foods
• Total Time: 10 mins
• Yield: 3 1x

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Description

Protein rich chickpea salad that is filing and delicious on a Spring/Summer afternoon!

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Ingredients

Scale 1x2x3x

• Mashed Chickpea Salad
• 1 540mL can chickpeas, drained & rinsed
• 1/2 cup celery, chopped
• 1/4 cup red onion, chopped
• 1/2 cup carrots, shredded
• 1/4 cup green onion, chopped
• 1 tbsp dijon mustard {add more if desired}
• 1 tbsp hummus {add more for a creamier salad}
• 1 tsp garlic powder
• 1 tsp black pepper
• 1 tsp salt
• Cilantro for garnish {optional if bringing as a side dish}
• For Sandwich:
• 2 pieces of bread
• 4 tomato slices
• Kale or lettuce

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Instructions

1. Begin by mashing chickpeas with a fork/potato masher until about half the chickpeas are mashed. Leaving some whole chickpeas will give it more texture. Use a food processor for quicker mashing!
2. Add all other Mashed Chickpea Salad ingredients to the bowl and mix well. Add more dijon mustard or hummus for a creamier texture.
3. Enjoy on its own or in a sandwich!
4. For the sandwich simply layer Mashed Chickpea Salad, tomato, lettuce and any other ingredients you would like between two pieces of bread!

• Prep Time: 10 mins
• Category: Salad, Lunch

Thanks for reading!
-Brittney

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