Name: Smashed Chickpea Salad (wrap or sandwich)
Prep time: 15 min
Total time: 15 min
Yield: 4 Servings
Cuisine: Other

Balancing Bowls Verified

January 27, 2026

If you're looking for a quick, nutritious, and flavor-packed recipe, this smashed chickpea salad checks all the boxes. It's creamy, zesty, and full of texture, making it perfect as a sandwich filling, wrap, or even a hearty dip for crisp veggies. With simple ingredients, minimal effort, and loads of plant-based protein, this salad is a great addition to your meal prep routine or a quick lunch on a busy day.

Smashed Chickpea Salad (wrap or sandwich)

Smashed Chickpea Salad (wrap or sandwich) cover

From the Cook

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Smashed Chickpea Salad (wrap or sandwich)

Balancing Bowls Verified

Ingredients

WarningSesame allergen identified

Instructions

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Instructions

In a large mixing bowl, add 2 cans (850 g) of chickpeas. Using a potato masher or large fork, smash them until mostly broken down but still textured.

Stir in ⅓ cup (80 ml) tahini, 3 tablespoons (45 ml) lemon juice, 1 teaspoon (5 g) lemon zest, ½ cup (15 g) finely chopped dill and cilantro, ¼ cup (40 g) red onion, ¼ cup (30 g) celery, and 2 tablespoons (15 g) jalapeño. Add 1 teaspoon (6 g) salt, ½ teaspoon (1.5 g) cumin, ½ teaspoon (1 g) black pepper, and ¼ teaspoon (0.5 g) cayenne pepper, then mix thoroughly until well combined.

Taste and adjust seasoning as needed. For added heat, mix in hot sauce to taste.

Serve immediately or refrigerate in an airtight container for up to 3 days.

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Tips & Tricks (5)

Smash Technique Mastery 👊
Use the back of a fork or potato masher to create a rustic texture, leaving some chickpeas partially whole for added crunch and mouthfeel.
Herb Freshness Hack 🌿
Chop fresh herbs just before mixing to maximize their aromatic oils and prevent wilting, which ensures a vibrant flavor profile.
Flavor Layering Trick 🌶️
Toast ground cumin and cayenne pepper in a dry pan for 30 seconds before adding to the salad to intensify their flavor and reduce raw spice bitterness.
Tahini Smoothness Secret 🥣
Whisk tahini with lemon juice first to break down its natural separation and create a smoother, more emulsified dressing that coats ingredients evenly.
Chill for Melding Flavors 🧊
Refrigerate the smashed chickpea salad for 30 minutes before serving to allow the flavors to meld and develop a more complex taste profile.

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About the Cook

Balancing Bowls

I'm Nora! Balancing Bowls is the product of a slightly chaotic life, a need to make and grow things, and a love of creative cooking. If you're here because you're trying to feed your family well without losing your mind, you're in the right place.