Inside Scoop: This mashed chickpea salad can be dressed up in a wrap, a sandwich, lettuce wraps, or just on regular greens. 5 minutes to prep, and lasts you all week.



One of our favourite little legumes. We’re not even going to lie, we hardly ever buy them dry, so we are going to stop you right there from thinking it’s too much to soak them and cook them. We totally agree, that’s why our cupboards are stocked up with endless cans of chickpeas.

Chickpeas are amazing! They are high in fiber, protein; they control your appetite and balance hormones. They are a wonderful plant-based, all in all, well-rounded food for your everyday life. From hummus, to croutons, to desserts, to crusts, you’ll find that this versatile little guy makes his way into so many healthy recipes, and you may as well embrace chickpeas, because they are hands down.

Today is all about one of our favourite go-to lunches for when we want to avoid meat, this easy-peasy mashed chickpea salad. It’s a mess-free lunch that is filling, packed with veggies, delicious and incredibly nutritious. And this healthy lunch is a great back to school meal prep idea for the kiddos.


Our 5 Minute Mashed Chickpea Salad will rock your world!





Add ½ cup mashed chickpea salad with arugula, cucumber, tomatoes, sprouts and a slice of cheese (for the non-vegans) to 2 slices of sourdough or sprouted organic bread, drizzle of sriracha on top. This also works amazing on brown rice cakes!




Place ½ cup of mashed chickpea salad mix on a bed of your favourite greens, and drizzle of balsamic vinegar, or your favourite dressing on top. Top your salad with sprouts, sauerkraut, unsweetened cranberries and pepitas.




Anything that you can sammy, you can wrap, but there is something special about wraps. We’re not too sure if it’s the composition, or if it’s the fact that a wrap is pressed and just forms a thin layer over your meal, but whatever the case, wraps are fun!

Add some roasted red peppers, chickpea salad mix, sprouts, and cucumbers, and you have yourself a wonderful lunch. Aim for wraps that are made with sprouted grains, and are minimally processed.

So, as you can see there is never a dull moment with chickpeas. We just absolutely love them. If you want a couple more chickpea based recipes check out these Garlic Roasted Chickpeas and this Homemade Spinach And Artichoke Hummus.

What’s your favourite way to eat chickpeas? We would love to know in the comments below.

Healthy Packaged FoodsChickpeas are just one of our favourite healthy packaged foods that help make our lives much easier. Because we are all about keeping it simple and healthy, we’ve put together a list of healthy packaged foods that you can get for those days where you just don’t feel like cooking. Download your fridge list here:


5 Minute Mashed Chickpea Salad

Have it as it is, on a whole grain toast or even add a can of salmon/tuna to it.
Course Main Course, Salad, Snack
Cuisine Mediterranean, Middle Eastern
Prep Time 10 minutes
Total Time 10 minutes
Servings 4
Calories 196 kcal


  • 1 can chickpeas mashed with potato masher or pulse in food processor
  • 1 carrot shredded
  • 2 sticks celery finely chopped
  • 1/2 cucumber finely chopped
  • 1/4 cup grain dijon mustard old fashioned dijon mustard
  • 1.5 Tbsp dill dry
  • 2 Tbsp extra virgin olive oil
  • 1/2 tsp apple cider vinegar or lemon
  • 1 green onion chopped
  • 1/4 cup full fat yogurt or vegenaise *optional, adds creaminess
  • salt & pepper to taste


  1. Prep the veggies and mash the chickpeas to desired consistency.
  2. Mix the remaining ingredients in a bowl and season with salt and pepper to taste.

Recipe Notes

*Additional add ins could be: onion, garlic, can of wild atlantic salmon, pink salmon or tuna.

* Not a vegan or want to add some creaminess to this salad? Add 1/4 cup goat cheese or full-fat greek yogurt

Naughty Nutrition

Naughty Nutrition


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