Mashed Chickpea Salad | FoodByMaria Recipes

Vegan Meals

Mashed Chickpea Salad (One-Bowl and Vegan)

Prep

10 minutes

Cook

0 minutes

Yield

4

This one-bowl, simple recipe is just like your tuna salad sandwich but a vegan version. I love to use this recipe for an easy lunch or meal prep. I’ll eat it on bread, in wraps, with crackers, or just on its own. It’s good, healthy, and filling.

Why you’ll love this Mashed Chickpea Salad:

  • Simple to make
  • Uses minimal dishes
  • Vegan-friendly 
  • Perfect for lunch or meal prep

Mashed Chickpea Salad sitting on a piece of bread on a plate

Bowl of Mashed Chickpea Salad on wood countertop.

Mashed Chickpea Salad sitting on a piece of bread on a plate

Why are chickpeas so healthy?

Chickpeas are a great versatile legume to utilize in so many recipes. You can use them in stews, soups, salads, on their own, and even in baking. What’s so great about chickpeas is that they are filling, and also loaded with health benefits. They have a variety of vitamins and minerals, the protein and fiber helps keep you full (a 1oz serving contains 3 grams of protein), and that’s not all. Chickpeas also:

  • Support blood sugar control
  • Help benefit digestion
  • Can protect you against certain chronic diseases

BONUS! They are inexpensive, and like I said, so easy to add to your diet.

Mashed Chickpea Salad sitting on a piece of bread on a plate

Mashed Chickpea Salad close-up in a white bowl

A big bowl of Mashed Chickpea Salad with a serving spoon

How do you make vegan tuna salad?

This Mashed Chickpea Salad is a great alternative to tuna salad sandwiches. It’s also just as simple to make. Here’s how you do it:

  • Add everything in a large mixing bowl 
  • Combine using a pastry cutter or sharp tool that is easy for mashing 
  • Mash just until half the mixture is chopped (you don’t want to make hummus)
  • Place the salad into the fridge to set until your desired consistency
  • Enjoy!

Other simple chickpea recipes you’ll love:

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Chickpea Tuna Salad

  • Author: Maria Koutsogiannis
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Total Time: 10 minutes
  • Yield: 4 1x
  • Category: Vegan Meals
  • Cuisine: American Inspired
  • Diet: Vegan

Description

This simple Mashed Chickpea Salad is a great alternative to tuna salad and goes great in a sandwich, in a wrap, with veggies or crackers, or on its own.


Scale

Ingredients

1 400ml can of chickpea, strained, rinsed and dried

1 tbsp. dijon mustard

2 cloves of garlic, pressed or finely chopped

1/4 cup finely chopped red onion or 1 small shallot

1/4 cup finely chopped green onion

handful fresh dill, finely chopped

2 tbsp. vegan mayo

 1/4 cup chopped pickle

1 tbsp. lemon juice

1 tbsp. olive oil

1 tsp sea salt

1/2 tsp fresh cracked black pepper

dash of red chilli flakes

ADDITIONAL INGREDIENTS (OPTIONAL)

1 celery stalk, finely chopped

3 tbsp. chopped pickled jalapeno peppers


Instructions

For the salad, simply add everything to a large mixing bowl and combine using a pastry cutter or sharp tool that is easy for mashing. Mash just till half the mixture of choppy, you don’t want to make hummus. Place into the fridge to set once you’ve reached a tuna salad like consistency. 

Caroline

Honestly this is such a hidden gem! Incredibly tasty and you can use it in so many different ways (with some leafy greens as a salad, in a wrap or on a sandwich)! The pickles give the dish some nice crunch and a touch of sweetness! Also definitely check out Maria’s IGTV on this recipe! It’s a lot more fun to kinda cook with her than just follow the recipe ☺️

Maria Koutsogiannis

Thank you so much for the love, Caroline! let us know what you make next!

Joe Stalman

there are no words for this. simply, perfect.

Maria Koutsogiannis

thank you so much, joe!

Brit Flack

I hate chickpeas. I tried this with lentils, I know, weird but WOW! It worked! I’m going to try with firm pressed tofu next.

Maria Koutsogiannis

Oh wow, what a cool and unique way to spin this recipe!

Candace Temple

This is going to be my new favourite lunch to make, I love it! Not surprised though, I love all of your recipes. I personally don’t like canned chickpeas so I cooked some from scratch and it’s SO GOOD.

Maria Koutsogiannis

YESSSS!!! This makes me so ahppy!

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