Smashed Chickpea Salad

Smashed Chickpea Salad is a creamy blend of earthy chickpeas and avocado mixed with crunchy vegetables and lots of fresh herbs. You can use it as an open-faced sandwich, lettuce wrap, or even a side salad at dinner. In fact, if you add some meat or more veggies, you can turn it into a hearty meal. It is a good recipe for making during the summer when you do not want to use your oven. 

If you think this sounds delish, we have more chickpea recipes you can try like this Easy Chickpea Salad made with feta cheese, cherry tomatoes, garbanzo beans, cilantro, onions, and English cucumbers. Then dress it with our homemade lemon and red wine vinegar salad dressing. For a sweeter salad, try this Arugula Strawberry Salad recipe made from fresh strawberries, goat cheese, walnuts, pine nuts, and avocados with balsamic vinaigrette. 

The chickpea originated in Turkey, probably somewhere in the southeast. There are four areas that are known for the first chickpea recipes including India, Central Asia, the Mediterranean, and Ethiopia. Chickpea salad, which is also called hummus salad, is commonly made with cumin, olive oil, salt, tahini, garlic, and lemon juice. 

For this mashed chickpea salad recipe, all you need are a few ingredients including avocados, red onions, celery, dill, parsley, mint, and basil as well as green onions, capers, and green bell peppers. You will also need olive oil, lemon juice, salt, and pepper.

Are you looking for more sandwich recipes? Try our absolutely delicious creamy avocado egg salad. Made with Greek yogurt, mayo, stone-ground mustard, and dill, this egg salad is uniquely yummy. This curry chicken salad is also amazing with so much flavor from the red onion, celery, cashews, raisins, and carrots. 

Ingredients needed:

All you need to make this smashed chickpea salad recipe are some fresh veggies and herbs. Then, scroll down to find our recipe card at the bottom of the page with the instructions and measurements. 

• Canned chickpeas: Rinsed and drained. 
• Ripe avocado
• Chopped celery
• Finely chopped red onion
• Chopped green bell peppers
• Chopped green onions
• Capers
• Fresh lemon juice
• Red wine vinegar
• Olive oil
• Fresh chopped basil
• Fresh chopped mint
• Chopped fresh parsley
• Fresh dill
• Kosher salt  
• Freshly ground black pepper

How to make smashed chickpea salad from scratch?

1. Smash the chickpeas and avocado: To begin, use a fork or potato masher to smash the chickpeas and avocado together. 
2. Add the rest of the ingredients: Then, stir the fresh herbs, diced celery, bell pepper, and onions into the mashed avocado and chickpea mixture. Make sure everything is completely mixed together. 
3. Season your salad: After, add salt and pepper to taste. 
4. Serve: Finally, serve with your favorite veggies on the side.

How to serve:

This healthy recipe is ready in minutes and can be served on a sandwich or a dip for the big game. It also makes the perfect party appetizer. Try one of these awesome serving ideas or you can share some of your own serving suggestions in the comments section at the bottom of the page. 

• Why not make chickpea salad sandwiches? If you have never had a smashed chickpea salad sandwich, you need to try it. Add a scoop of this delicious chickpea salad to your favorite toasted bread and there you have it! It is just like tuna salad or chicken salad only better, and much healthier.
• Another sandwich idea is to add a few slices of fresh tomatoes to your toasted bread first. 
• A lettuce wrap is also the perfect lunch idea or light dinner. 
• For a sweeter sandwich, spread some Dijon mustard on the bread before adding the chickpea salad. Or try our easy recipe for honey mustard sauce.
• Top this yummy salad with pickle relish and chopped tomatoes for a refreshing touch. 
• Serve with a large bowl of some kind of chips for dipping. We suggest tortilla or pita chips. You could also try our air fryer veggie chips.
• Add a dollop of this salad to a bed of lettuce or baby spinach. 

Frequently asked questions

Is it chick peas or chickpeas?

The most common way of spelling it is chickpeas. They are also known as garbanzo beans. This name makes more sense because chickpeas are actually beans or legumes like lentils. But legumes can also be considered peas. They are actually pulses. The pea pod is a legume but the small pea inside is called a pulse.

Are chickpeas gluten free?

Yes, you can use chickpeas in many gluten free recipes like this salad as well as chickpea stew, waffles, or tortillas. You can mash or grind them up to use in place of wheat and other grains to make bread and other savory dishes. Using chickpeas instead of barley, rye, and oats also works in many delicious recipes.

Why are my chickpeas mushy?

Any kind of chickpea recipe can become mushy if you add too much liquid. For instance, if you were to use more than the recommended amount of lemon juice, this salad may turn out watery or mushy. To fix your soggy chickpeas, put them on a baking sheet and roast them or mash them and make soup or hummus.

What are the nutrition facts in this recipe?

Chickpea salad is a healthy choice. Each serving has 235 calories, 14 grams fat, and 2 grams saturated fat. It also has 500 mg sodium, 27 carbs, and 3 grams sugar. But you also get 7 grams monounsaturated fat, 3 grams of polyunsaturated fat, 10 grams protein, 9 grams fiber, 465 mg potassium, and 3 mg iron. There are also 60 mg calcium, 39 mg vitamin C, and 540 units vitamin A. 

How to store leftovers:

• Store: You can store your leftover smashed chickpea salad in an airtight container in the fridge for three to four days. 
• Freeze: If you cannot finish your smashed chickpeas in a few days, you can freeze them in a freezer bag or another freezer-safe container for up to 90 days. 
• Thaw: For the best results, thaw in the fridge overnight before serving. 

More salad recipes to try: