Smashed Chickpea Salad
This Smashed Chickpea Salad Sandwich is a quick, healthy, and flavorful vegetarian lunch! Mashed chickpeas are tossed with a lemon-herb mayo for a protein-packed filling ready in 10 minutes. Perfect for meal prep!
Servings: 4 sandwiches
Calories: 307kcal
Equipment
- Medium Bowl
- Potato Masher or Fork
Ingredients
- 2 15 oz cans chickpeas, drained and rinsed very well
- 0.25 cup mayonnaise (or vegan mayo/mashed avocado)
- 1 tablespoon extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 small clove garlic, finely minced or grated
- 0.25 teaspoon crushed red pepper flakes (optional)
- 2 green onions, thinly sliced
- 0.25 cup mixed fresh herbs (parsley, dill, mint, cilantro), chopped
- to taste kosher salt and black pepper
Instructions
- In a medium bowl, whisk together the mayonnaise, olive oil, lemon juice, garlic, red pepper flakes (if using), green onions, and herbs.
- Add the rinsed chickpeas to the bowl. Use a potato masher or fork to smash them to a chunky, cohesive consistency.
- Stir everything together until well combined. Taste and season with salt and pepper as needed.
- Serve immediately on bread with lettuce and tomato, or store in the fridge for later. The flavors improve as it chills.
Notes
Pro Tips: For the best texture and digestibility, rinse your canned chickpeas very well until the water runs clear. Use a potato masher for perfect control—smash until cohesive but still chunky. Let the salad chill for 30 minutes before serving for the flavors to meld. For another fantastic plant-based meal, try our Mediterranean Chickpea Bowl.