mashed chickpea salad

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

Nutrition Facts
5 Minute Mashed Chickpea Salad
Amount Per Serving
Calories 196 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 1g5%
Cholesterol 1mg0%
Sodium 526mg22%
Potassium 360mg10%
Carbohydrates 19g6%
Fiber 6g24%
Sugar 2g2%
Protein 7g14%
Vitamin A 2725IU55%
Vitamin C 3.5mg4%
Calcium 85mg9%
Iron 1.8mg10%
* Percent Daily Values are based on a 2000 calorie diet.