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This one-bowl, simple Mashed Chickpea Salad recipe is just like a 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 by itself. It’s good, healthy, and filling.
Why You’ll Love Mashed Chickpea Salad
- Simple to Make: Ready in minutes with just a few basic ingredients.
- Uses Minimal Dishes: Everything happens in one bowl for easy cleanup.
- Vegan-Friendly: Plant-based protein that satisfies without any animal products.
Ingredients
Chickpeas – Chickpeas are a versatile legume that can be used in 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 help keep you full (a 1-oz serving contains 3 grams of protein), and that’s not all. Chickpeas also support blood sugar control, help digestion, and can protect you against certain chronic diseases. BONUS! They are inexpensive, and, as I mentioned, very easy to incorporate into your diet.
Maria Koutsogiannia
Maria is the creator of FoodByMaria and your go-to Greek food expert for cozy, flavor-packed recipes. Inspired by her Mediterranean roots, she brings traditional Greek flavors, feel-good ingredients, and a whole lot of joy to everyday cooking.
Vegan Mayo – The creamy base that binds everything together and creates that classic salad texture. Look for a high-quality vegan mayonnaise or make your own with aquafaba (the liquid from chickpea cans) for extra chickpea power. This ingredient transforms the mashed chickpeas from a simple mash into a rich, satisfying salad that rivals any traditional version.
How to Make Mashed Chickpea Salad
This recipe is so simple! Add all the ingredients to a large mixing bowl and combine them using a pastry cutter or a sharp tool that is easy to mash. Mash just till half the mixture is chopped; you don’t want to make hummus. Place into the fridge to set once you’ve reached a tuna salad-like consistency.
Tips and Tricks
- Texture: Aim for a chunky texture – some whole chickpeas mixed with mashed ones creates the best mouthfeel.
- Drain Well: Make sure to drain and rinse chickpeas thoroughly to remove excess liquid that could make the salad watery.
- Chill Time: Let the salad rest in the fridge for at least 30 minutes to allow flavors to meld and develop.
- Seasoning Balance: Taste and adjust seasonings after chilling, as cold foods often require more salt and acid to achieve a vibrant taste.
Variations
- Mayo: Try mashed avocado, tahini mixed with lemon juice, or cashew cream for different flavor profiles. If you are not vegan, you can use regular mayo.
- Add-Ins: Diced celery, red onion, pickles, capers, or fresh herbs like dill or parsley add texture and flavor.
- Spice It Up: Add curry powder, smoked paprika, or hot sauce for different flavor variations.
- Protein Boost: Mix in hemp seeds, nutritional yeast, or chopped hard-boiled eggs (for a vegetarian version).
Best served with
- Stuffable Pita Pocket (2 Ingredients!)
- 4-Ingredient No-Knead Bread Recipe
- Maroulosalata aka my Mama’s Salad
- Creamy Vegetable Alphabet Soup
How to Store Leftovers
Store mashed chickpea salad in an airtight container in the refrigerator for up to 5 days. The flavors improve over time! Give it a quick stir before serving, and add a splash of lemon juice or extra seasoning if needed to refresh the flavors.
Common Questions
The key is in the texture! Mash just until half the mixture is chopped – you want chunks of chickpeas, not a smooth paste. This creates a salad-like consistency perfect for sandwiches.
Yes! Cook dried chickpeas until tender but not mushy. Canned chickpeas are more convenient, but dried ones often have a better texture for this recipe.
A pastry cutter, potato masher, or large fork work perfectly. You want to control the texture, so avoid food processors that can over-process too quickly.
At least 30 minutes, but it’s even better after a few hours or overnight. This allows the flavors to meld and the chickpeas to absorb the seasonings.
Absolutely! Use mashed avocado, tahini thinned with lemon juice, or a cashew cream instead of vegan mayo for an oil-free version.
It’s delicious on bread, in wraps, with crackers, stuffed in pita pockets, over salad greens, or eaten straight with a fork. The possibilities are endless!
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Ingredients
- 1 400 ml can of chickpea, strained, rinsed and dried
- 1 tbsp. dijon mustard
- 2 cloves of garlic, pressed or finely chopped
- ¼ cup finely chopped red onion or 1 small shallot
- ¼ cup finely chopped green onion
- handful fresh dill, finely chopped
- 2 tbsp. vegan mayo
- ¼ cup chopped pickle
- 1 tbsp. lemon juice
- 1 tbsp. olive oil
- 1 tsp sea salt
- ½ tsp fresh cracked black pepper
- dash of red chili flakes
- ADDITIONAL INGREDIENTS, OPTIONAL
- 1 celery stalk, finely chopped
- 3 tbsp. chopped pickled jalapeno peppers
Instructions
Start Cooking- 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.
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Love healthy Greek food
LOVE IT! 🥰🥰🥰🥰🥰
thank you so much!
This is an amazing recipe!! I added shallots (had no onion) parsley, cilantro, and basil. Knocked my socks off!
I love this recipe so much! Thanks for the love hun!
Sounds delicious. Just wondering what I can use to substitute the vegan Mayo. Should I increase the olive oil?
you can use vegan or regular yogurt! I would not recommend adding more oil
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.
YESSSS!!! This makes me so ahppy!
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.
Oh wow, what a cool and unique way to spin this recipe!
there are no words for this. simply, perfect.
thank you so much, joe!
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 ☺️
Thank you so much for the love, Caroline! let us know what you make next!