30 Minute Meals

Mashed Chickpea Salad

Prep

10 minutes

Yield

🥪 Surprise! This mashed chickpea salad is the plant-based sandwich filling that’ll make you forget all about boring lunches. One bowl, five minutes, endless possibilities – your taste buds are about to be very, very happy!

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.

A big bowl of Mashed Chickpea Salad with a serving spoon - 2

🍲 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.

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.

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👩‍🍳 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.

Bowl of Mashed Chickpea Salad on wood countertop. - 4

🗒 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).

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🗒 Best served with

Stuffable Pita Pocket (2 Ingredients!)
4-Ingredient No-Knead Bread Recipe
Maroulosalata aka my Mama’s Salad
Creamy Vegetable Alphabet Soup

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👝 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.

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🤔 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!