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Mashed chickpea salad, is a satisfying and most comfortable recipe. That has become one of my favorite recipes now.

This is the most one of the easy and most versatile recipes that can transform into any form. This can be modified as stuffing for your sandwich, wrap. Or can be served as a guilt-free and gluten-free dip for an appetizer.

It made with most vibrant ingredients. Yes, it is made with all the garden-fresh vegetables. And it is springtime, you will get a variety of vegetables perfect for this mashed chickpea salad.

Mashed chickpea salad, a Mediterranean style vegan recipe. Made with cucumber, carrot, tomato, onion. Serve this salad as warm or cold. A healthy, low calorie vegetarian dish perfect for sandwiches and wrap.

I made my mashed chickpea salad with cucumbers, celery, carrot, tomato, and onion. But you may add any vegetable that is available to you. You may throw in avocado, or asparagus or beets or any other vegetables.

Want to sit back and relax? serve this salad as a wrap. Without compromising on the taste. A guilt-free salad recipe is a simple and straight forward dish. Enjoy this dish without worrying about the calorie and the fat.

Why I prefer mashed chickpea salad?

Spring brings all the vibrant vegetables to the market. And I cannot stop myself grabbing all the vegetables by looking at its freshness. Buying all the vegetables does not mean that I'm going to spend my entire day in the kitchen to cook and clean.

Another factor I was diving into vegetables is that I really want to shed my winter pounds.

I do not really want to stuff myself more weight with unwanted fatty food. And was looking out for interesting and simple recipes where I could use vegetables to make my dish skinny. Finally, I found this mashed chickpea salad recipe which is nearer to my heart.

Other chickpea recipes you may like,

smashed garbanzo salad made in Mediterranean style without thahini sauce or mayo. Simply made with lime juice, cucumber, tomato, onion, celery. A great addictive dish, can be used to make sandwiches and wraps.

This mashed chickpea salad is another solution to today's problem.

I started making delicious salads which I want to feel full. Which could provide me all the nutrients I want for the day.

So that I can munch on and on until I feel full. I do not want to stuff my tummy with other stuff which tends to increase my weight.

A great advantage, having this is a basic ingredient you can make your number of other recipes. Give your regular dish a makeover with smashed chickpea salad. And create a more refreshing experience for everyone.

Chickpea also called garbanzo beans which are available in all the stores. It is a great source of protein, good for all ages. Make this for parties or for a large crowd with the most refreshing ingredients. Perfect on the go food for summer with wrap or sandwich.

How to make mashed chickpea salad

cook chickpea to make mashed chickpea salad. Cook it in pressure cooker, Instant pot or slow cooker.

Mash the chickpeas. Chickpea need not be crushed smoothly. It can be coarse with visible chunks.

Combine. In a bowl, add finely chopped onion, tomato, carrot, cucumber, lemon juice, salt. Combine them well until all the ingredients blend with each other.

Store. Store the leftover in an airtight container in the refrigerator. And it is good to use for a couple of days.

Pro tips

Soak the chickpea for 8 hours, if you are using dry chickpeas. Then cook them until soft.
If you are using the pressure cooker, cook it in medium flame for 15 minutes.
If you are using Instant pot, cook it in manual timer for 15 minutes.
And if you are using the slow cooker, no need for soaking. Add chickpea and 2.5 times water with salt. Let it cook for 4 hours and until it gets cooked soft when touched.
You may also use canned garbanzo beans otherwise also called chickpeas.

Variations for this mashed chickpea salad:

I have added fresh vegetables like onion, tomato, carrot, cucumber. You may add any vegetables that are available at the moment of making.
You may add mustard sauce to enhance with a punch.
I have not added Tahini sauce, mayo, or any cheese to make it low calorie as far as possible. But add if you prefer.
Believe me, this Mashed chickpea salad tasted really good. But you may add cheese or sour cream if your personal calorie chart permits.
You may add greek yogurt to make it creamy and rich.

Other salad recipes,

Printable recipe card

Mashed Chickpea Salad

Mashed chickpea salad, a Mediterranean style vegan recipe. Made with cucumber, carrot, tomato, onion. Serve this salad as warm or cold.

5 from 1 vote

Print Pin Rate

Prep Time: 10

Total Time: 10

Servings: people

Calories: 211kcal

Ingredients

11/2 cup cooked chickpea /15oz garbanzo can
¼ cup onion or celery
¼ cup cucumber
¼ cup tomato
¼ cup carrot
2 tablespoon lime juice
½ teaspoon salt /adjust the salt for canned chickpea

Instructions

In a mixing bowl, add cooked chickpea.
Mash it until it becomes coarse.
Add chopped onion, cucumber, carrot, tomato, salt, and lime juice.
Mix it well.
Serve warm or cold.

Video

Notes

You may add mustard sauce to add spiciness.

You may also also tahini sauce, mayo or feta cheese to make this salad more exotic.

Substitute green peppers with jalapeno to add heat.

Nutrition

Course Salad

Cuisine American

Keyword mashed chickpea salad

Author Sujatha Muralidhar

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Comments

Ron

September 05, 2018 at 5:03 am

This is a great recipe. I love kikärtor (chickpeas) as we call them here, but I must admit I rarely cook them from dry. Doing them in the Instant Pot is brilliant. Thanks for the tip.

- Sujatha Muralidhar
  
  September 06, 2018 at 7:53 am
  
  Thanks Ron, Cooking chickpea in instant pot is the best comparing to regular pressure cooker. Where you have full control in the temperature and the time.