Smashed Chickpea Salad
Discover the ultimate quick and healthy lunch option with this Smashed Chickpea Salad, a delightful combination of creamy, crunchy, and tangy flavors. With just 10 minutes of prep time, this no-cook recipe features hearty chickpeas smashed to perfection, mingling with crisp celery, zesty red onion, and a touch of fresh parsley. The dressing, made with creamy mayonnaise, tangy Dijon mustard, and a splash of bright lemon juice, ties everything together with a burst of flavor. Perfect for meal prep, this versatile salad can be served as a sandwich filling, a cracker dip, or a light and refreshing side dish. Packed with plant-based protein and wholesome ingredients, it’s a satisfying and nutritious addition to your weekly rotation!
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Recipe Information
Ingredients
- 1 15-ounce can canned chickpeas
- 2 stalks celery
- 0.25 cup red onion
- 2 tablespoons fresh parsley
- 3 tablespoons mayonnaise
- 2 teaspoons Dijon mustard
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Drain and rinse the canned chickpeas thoroughly under cold water.
Transfer the chickpeas to a large mixing bowl. Use a fork or potato masher to smash the chickpeas until they are mostly broken down, leaving some chunks for texture.
Finely dice the celery stalks and red onion. Chop fresh parsley. Add them to the bowl with the smashed chickpeas.
In a small separate bowl, combine mayonnaise, Dijon mustard, lemon juice, salt, and black pepper. Mix well to create the dressing.
Pour the dressing over the chickpea mixture. Stir everything together until the salad is evenly coated.
Taste and adjust seasoning if needed, adding more salt, pepper, or lemon juice to your liking.
Serve immediately or refrigerate for 15-20 minutes to allow the flavors to meld together. Serve as a sandwich filling, a dip for crackers, or as a side dish.
Nutrition Facts
Calories |
749 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.4 g | 53% | |
| Saturated Fat | 3.9 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 45 mg | 15% | |
| Sodium | 2780 mg | 121% | |
| Total Carbohydrate | 77.3 g | 28% | |
| Dietary Fiber | 17.4 g | 62% | |
| Total Sugars | 13.1 g | ||
| Protein | 18.7 g | 37% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 175 mg | 13% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 915 mg | 19% | |
*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.
