Description
This Mashed Chickpea Salad with Greek Yogurt is a creamy, healthy alternative to traditional mayo-based salads. Packed with plant-based protein, crunchy vegetables, and zesty lemon flavor, it’s the perfect easy lunch or light dinner. Great for meal prep and naturally gluten-free, this salad is quick, satisfying, and endlessly adaptable.
Ingredients
1 can (15 oz) chickpeas, drained and rinsed
1/3 cup Greek yogurt
1 stalk celery, finely chopped
1/4 small red onion, finely diced
1 tablespoon fresh lemon juice
1 teaspoon Dijon mustard
1 tablespoon fresh parsley, chopped
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon garlic powder
Instructions
1. Use a fork or potato masher to mash the chickpeas in a medium bowl, leaving some chunks for texture.
2. In a separate small bowl, whisk together the Greek yogurt, lemon juice, Dijon mustard, garlic powder, salt, and black pepper.
3. Add the chopped celery, red onion, and parsley to the mashed chickpeas.
4. Pour the yogurt mixture over the chickpea mixture and stir until everything is well combined.
5. Chill the salad for 10 minutes before serving to allow the flavors to meld.
6. Serve in a sandwich, wrap, or over greens, and enjoy.
Notes
Use canned chickpeas for convenience, but freshly cooked ones offer extra flavor.
For extra tang, add a splash more lemon juice or a spoonful of capers.
Customize with dill, red pepper flakes, or chopped pickles for added flair.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-cook
- Cuisine: American
Nutrition
- Serving Size: 1 cup (approx.)
- Calories: 190
- Sugar: 3g
- Sodium: 330mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 3.5g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 7g
- Protein: 9g
- Cholesterol: 2mg