Mashed Chick Peas Garbanzo Beans
Elevate your snack game with this easy and flavorful Mashed Chickpeas (Garbanzo Beans) recipe, a versatile dish bursting with Mediterranean-inspired goodness. Featuring creamy cooked chickpeas blended with extra virgin olive oil, zesty lemon juice, aromatic garlic, and a hint of earthy ground cumin, this recipe is a lighter, chunkier twist on classic hummus. Ready in just 10 minutes with no cooking required, it’s perfect for busy weeknights or quick entertaining. Adjust the texture to your liking—keep it rustic with manual mashing or go ultra-smooth with a food processor—and finish with a drizzle of olive oil and fresh parsley for a vibrant, eye-catching garnish. Serve it as a dip with pita bread and veggies, spread it on toast, or enjoy it as a protein-packed side dish. Simple, nutritious, and endlessly customizable, this mashed chickpea recipe is a must-try for fans of easy plant-based cooking!
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Recipe Information
Ingredients
- 2 cups cooked chickpeas (garbanzo beans)
- 3 tablespoons extra virgin olive oil
- 2 units garlic cloves
- 2 tablespoons lemon juice
- 1 teaspoon ground cumin
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons water or vegetable broth (optional)
- 1 tablespoon fresh parsley (for garnish)
Instructions
Place the cooked chickpeas in a large bowl or a food processor.
Add olive oil, garlic cloves, lemon juice, ground cumin, salt, and black pepper to the bowl or food processor.
Mash the chickpeas manually using a fork or potato masher, or pulse in the food processor if you prefer a smoother texture.
If the mixture is too thick, add 1 to 2 tablespoons of water or vegetable broth to help achieve the desired consistency.
Taste and adjust seasoning with additional salt, pepper, or lemon juice as needed.
Transfer the mashed chickpeas to a serving dish and drizzle with a bit of olive oil for extra flavor.
Garnish with freshly chopped parsley before serving.
Serve as a dip with pita bread or vegetables, as a spread on toast, or as a side dish.
Nutrition Facts
Calories |
1104 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.8 g | 69% | |
| Saturated Fat | 7.1 g | 36% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1215 mg | 53% | |
| Total Carbohydrate | 125.6 g | 46% | |
| Dietary Fiber | 34.1 g | 122% | |
| Total Sugars | 21.9 g | ||
| Protein | 39.7 g | 79% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 252 mg | 19% | |
| Iron | 14.4 mg | 80% | |
| Potassium | 1382 mg | 29% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
