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herby lemon mashed chickpea salad in a pita with lettuce.

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Herby Lemon Mashed Chickpea Salad

Recipe by Danielle

This Herby Lemon Mashed Chickpea Salad is packed with flavor and made in just 15 minutes. It’s got a whole can of chickpeas, lemon, fresh dill & parsley, plus celery for crunch. You’ll love this delightful vegan make-ahead lunch!

  • Total Time15 minutes
  • Yield3 servings 1x

Ingredients

Scale
  • 1 (15.5-ounce) can chickpeas (garbanzo beans)
  • 1 large celery stalk, finely diced
  • 1 large green onion, thinly sliced
  • 1/4 cup soft herbs, chopped (such as dill & flat-leaf parsley)
  • 1 teaspoon capers, drained and roughly chopped
  • zest and juice from 1 lemon
  • 1 tablespoon extra virgin olive oil
  • 1/4 teaspoon fine sea salt, plus more to taste
  • 1/4 teaspoon fresh ground black pepper, plus more to taste

Instructions

  1. Mash the chickpeas: Drain and rinse the chickpeas. Transfer to a medium sized flat-bottomed bowl (for easier mashing), and pat dry with a paper towel to remove excess water. Next, mash the chickpeas with a fork against the bottom of the bowl. Continue mashing until you have roughly mashed nearly all the chickpeas in the bowl. 
  2. Add veggies: Stir in the celery, green onion, herbs, and capers.
  3. Add dressing: Finish by adding the lemon zest, lemon juice from 1/2 the lemon, extra virgin olive oil, salt and pepper to the bowl. Stir everything in and then taste to see if it needs more lemon, oil, salt or pepper. Alternatively, if you prefer a creamy salad, swap the olive oil with 2 tablespoons of mayonnaise.
  4. Serve & store: You can serve this immediately, but I like it even more once chilled. For meal prep, portion into 3 storage containers with crackers or other sides you prefer. Add an additional slice of lemon to squeeze over right before enjoying. Store with an airtight lid in the fridge and enjoy within 4 days.

Equipment

(affiliate link!)

Notes

Meal Prep: This salad will keep in the refrigerator for up to 4 days. Refresh with more salt and lemon juice before serving, as the flavors can flatten slightly in the refrigerator.

Nutrition information estimated with My Fitness Pal. 

  • Prep Time: 15 minutes
  • Category: Lunches
  • Method: No Heat

Nutrition

  • Serving Size: 1/3 of recipe
  • Calories: 271
  • Fat: 10g
  • Carbohydrates: 39g
  • Fiber: 13g
  • Protein: 13g

Find it online: https://staging.projectmealplan.com/herby-lemon-mashed-chickpea-salad/