Smashed chickpea salad is a super healthy, simple side salad or a quick lunch recipe. Overall, it has a creamy deliciousness from the hearty chickpeas mixed with crispy veggies (without any mayo), perfect for a satisfying meal.
It’s the vegetarian alternative to traditional tuna salad, made using mashed chickpeas instead of tuna, which is why it's also called chickpea tuna salad. The salad is flavorful, protein-packed and it proves just how delicious a simple salad can be with just a few minutes of work. Cool and creamy with chickpeas and yogurt, it’s the ultimate match for a toasty, crunchy slice of sourdough.
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Why you'll love smashed chickpea salad?
Quick summer meal: serve chilled or at room temperature.
Super convenient: You can make it in advance and let it sit in the fridge.
Very versatile: Turn it into a smashed chickpea sandwich or stuff it in a wrap.
Light & hearty: This can be a side dish for a summer barbecue or a vegetarian main course.
Recipe ingredients
Chickpeas: Soak dried chickpeas overnight when making garbanzo bean tuna salad. Then cook until tender. You can make this quick salad with canned chickpeas too. Remember to drain them, and then proceed with the recipe.
Yogurt: I just love Greek yogurt in smashed chickpea salad. It’s got that tang and creaminess even without the mayo, so it’s definitely the healthier alternative. Or you can whip up some homemade vegan mayo to make vegan tuna salad.
Onions: I grabbed some red onions from the kitchen because they're always around, but, green onions work just as well. Chop them super fine, and they'll add this crispy, crunchy texture that plays perfectly with the creamy chickpeas.
wonderful sweet potato salad is like the secret sauce that makes a simple side salad killer. It’s a beautiful sauce that pairs deliciously with Greek yogurt.
Mustard: Any kind works—yellow, Dijon, French—just grab what's in your pantry! You’ll love the lip-smacking piquancy of it in this vegetarian tuna salad.
Herbs: Dill or cilantro will work in a cinch if parsley is not your cup of tea.
Lemon is to brighten up the vegetarian tuna salad.
Add-ins: You can toss anything into this smashed chickpea salad to beef it up. Capers, olives, potatoes, grated carrots, bell peppers—go wild! Want some heartier, healthy fats? Throw in some avocados.
Feeling spicy? Heat things up with hot honey, chili flakes, a splash of chili oil, cayenne pepper, or sambal. It's all about making the smashed chickpea salad your own!
How to make smashed chickpea salad?
Step 1: In a bowl, gently mash cooked chickpeas with a fork or a potato masher.
Step 2: Toss finely chopped celery, parsley, and red onions with the chickpeas.
Step 3: In another bowl, combine Greek yogurt, tahini, lemon juice, and mustard—season with salt, pepper, and sugar.
Step 4: Next, stir the chickpea smash with the yogurt dressing and give everything a good mix.
Final step: Serve and savor the vegetarian tuna salad.
Chickpea salad notes
- Don't go hulk when mashing those chickpeas! We're going for a chunky feel, not baby food paste. Keep some texture in there for the perfect smashed chickpea salad.
- And when it comes to veggies and herbs, chop them up super fine. We're talking minuscule pieces here for maximum flavor in every bite.
- Lastly, pop that chickpea salad in the fridge for a bit, let those flavors mingle, and get cozy. Chilling just makes it all the more delicious!
FAQs
Simply substitute Greek yogurt for plant-based yogurt to make chickpea salad vegan. Or you can use my homemade mayo for the best vegan salad recipe.
Absolutely. The garbanzo bean tuna salad keeps well in the refrigerator for 4 to 5 days.
Quick salad recipes
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📖 Recipe
The Easiest Smashed Chickpea Salad
Ingredients
- 14 oz Chickpeas, cooked You can also use canned chickpeas
- 1/2 cup Celery, finely diced
- 1/2 Red onion, finely diced
- 2 tbsp Parsley, finely chopped
- 4 tbsp Greek yogurt
- 2 tbsp Tahini
- 2 tsp Lemon juice
- 1 tsp Mustard
- 3/4 tsp Salt
- 1 tsp Black pepper, coarsely ground
- 1 tsp Sugar
Instructions
- Add the chickpeas to a large bowl and gently mash them with a fork or a potato masher.
- Toss finely chopped celery, parsley, and red onions with the chickpeas.
- Combine Greek yogurt, tahini, lemon juice, and mustard in a small bowl. Season with salt, pepper, and sugar.
- Stir the chickpea smash with the yogurt dressing. Give everything a good mix.
- Serve and enjoy!
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