Smashed Chickpea Salad (wrap or sandwich)

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.

Author: Balancing Bowls

Meal Type: Milk Free

Cuisine: Other

Difficulty: EASY

Prep. Time: 15 minutes

Cook Time:

Total Time: 15 minutes

Servings: 4 Servings

Calories: 416 kcal per serving

Ingredients

2 cans - chickpeas
⅓ cup - tahini
1 - lemon
½ cup - finely chopped fresh herbs
¼ cup - red onion
¼ cup - celery
2 tablespoons - jalapeño
1 tsp - salt
½ tsp - ground cumin
½ tsp - black pepper
¼ tsp - cayenne pepper

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.

Nutrition