Wholesome Mashed Chickpea Salad for Easy, Tasty Meals

Enjoy a vibrant and nutritious Mashed Chickpea Salad that offers protein, essential vitamins, and customizable flavors, perfect for easy meal prep.

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Prep Time 15

Chilling Time 30

Total Time 45

Servings: 4 servings

Course: Salad

Cuisine: Vegan

Calories: 250

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Salad Base

1 can Chickpeas or substitute with black beans or pinto beans
1 medium Carrot finely chopped
1 stalk Celery finely chopped
1 medium Apple finely chopped
1 small Onion or use red onion for a milder taste

For the Greens

2 cups Kale chopped
1/4 cup Cilantro fresh, chopped

For the Dressing

2 tablespoons Lemon Juice or lime juice
1/4 cup Sunflower Seeds or substitute with pumpkin seeds
1 tablespoon Dijon Mustard or use vegan mayo for creaminess
1 clove Minced Garlic or use garlic powder
to taste Salt
to taste Pepper

Equipment

mixing bowl
Fork or potato masher
Spatula or Wooden Spoon
Colander

Method

Preparation Steps

Rinse and drain chickpeas, then mash them in a mixing bowl to desired consistency.
Finely chop the carrots, celery, apple, onion, kale, and cilantro.
Add chopped vegetables to the mashed chickpeas and fold until evenly mixed.
Add lemon juice, sunflower seeds, Dijon mustard, minced garlic, salt, and pepper. Stir until combined.
Taste and adjust seasoning to preference, then serve immediately or store in the fridge.

Nutrition

Serving: 1servingCalories: 250kcalCarbohydrates: 30gProtein: 8gFat: 12gSaturated Fat: 1gPolyunsaturated Fat: 6gMonounsaturated Fat: 5gSodium: 300mgPotassium: 500mgFiber: 10gSugar: 3gVitamin A: 500IUVitamin C: 10mgCalcium: 60mgIron: 2mg

Notes

This dish is perfect for meal prep. Allow chilling for at least 30 minutes before serving to enhance flavors.

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