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. It's one of our favorites to pack for the beach along with Buffalo chickpeas smash sandwiches.
Ingredient Notes
- Chickpeas: Two 15-ounce cans of chickpeas (850 g total) are the star of this recipe. Drain and rinse them before use. A potato masher works perfectly to smash them, giving the salad its texture. Whenever possible, I like to provide alternatives for ingredients, but in this case, only chickpeas (aka garbanzo beans) will do.
- Tahini: Adds a creamy, nutty richness. If you’re out of tahini, vegan mayo or Greek yogurt can be good alternatives- but tahini is definitely my favorite
- Lemon Juice and Zest: Freshly squeezed lemon juice (5 tablespoons) and 1 teaspoon (5 g) of zest bring a bright, tangy flavor to the salad. Lime juice works, too, if that's what you have on hand.
- Fresh Herbs: Dill and cilantro (½ cup or 15 g) add a refreshing touch. Fresh parsley or basil are good alternatives for a different flavor profile.
- Red Onion and Celery: Finely chopped red onion (¼ cup or 40 g) and celery (¼ cup or 30 g) provide crunch and balance the creaminess.
- Jalapeño: Two tablespoons (15 g) of finely chopped jalapeño, either fresh or pickled, introduce a bit of spice and briny flavor. Adjust to taste.
- Seasonings: Ground cumin (½ teaspoon or 1.5 g), black pepper (½ teaspoon or 1 g), cayenne pepper (¼ teaspoon or 0.5 g), and salt (1 teaspoon or 6 g) enhance the salad’s depth of flavor.
Optional additions like hot sauce, dill pickles, or microgreens can elevate this recipe further, and it’s incredibly flexible for personalization.
Instructions
Start with a large bowl to mix everything together—less mess, more fun!
Begin by adding two cans of chickpeas (850 g) to the bowl. Use a potato masher or large fork to smash them. Aim for a consistency where most chickpeas are broken down, but some whole beans remain for texture.
To the chickpea mixture, add ⅓ cup (80 ml) tahini, 5 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) finely chopped jalapeño. Stir well until everything is evenly combined, ensuring the fresh veggies and herbs are evenly distributed. Season with 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. Mix thoroughly to incorporate the spices evenly.
Taste the salad and adjust the seasoning as needed. If you’d like a bit more heat, drizzle in your favorite hot sauce.
Serve immediately or store in an airtight container in the fridge for up to three days.
How to Serve
This smashed chickpea salad is incredibly versatile. Here are some of our favorite serving suggestions:
- As a filling for lettuce cups or lettuce wraps
- Spread onto pita bread or rice cakes
- Stuffed into a sandwich with crisp veggies
- As a topping for a bed of salad greens
- Paired with sliced cucumbers, carrots, or bell peppers for dipping
Tips, Tricks, and Alterations
- Consistency Matters: If the salad is too thick, add a splash of cold water or extra lemon juice to achieve your desired consistency.
- Make It Creamier: Substitute some of the tahini with vegan mayo or Greek yogurt for a creamier texture.
- Flavor Boost: Add 1 teaspoon (5 ml) of pickle juice or ¼ teaspoon (0.5 g) garlic powder for extra tang and depth.
- Use Pickled Celery and Carrots: For a tangy twist, try using pickled celery and carrots instead of fresh ones. The pickled vegetables will add a zesty kick to your sandwich or wrap.
- Storage Tip: Keep leftovers in an airtight container in the refrigerator. It’s perfect for meal prep and stays fresh for up to three days.
- Great Additions: Try mixing in sunflower seeds, chopped green beans, or diced sweet onion for extra crunch.
- Make It Spicy: Use spicy mustard or an extra pinch of cayenne to bring the heat.
Recipe
Smashed Chickpea Salad (wrap or sandwich)
Ingredients
- 2 15-ounce cans chickpeas, drained and rinsed (850 g total)
- ⅓ cup 80 ml tahini
- Juice of 1 lemon about 3 tablespoons or 45 ml
- Zest of 1 lemon about 1 teaspoon or 5 g
- ½ cup (15 g) finely chopped fresh herbs (dill and cilantro)
- ¼ cup (40 g) finely chopped red onion
- ¼ cup (30 g) finely chopped celery
- 2 tablespoons (15 g) finely chopped jalapeño (fresh or pickled)
- 1 teaspoon (6 g) salt
- ½ teaspoon (1.5 g) ground cumin
- ½ teaspoon (1 g) freshly ground black pepper
- ¼ teaspoon (0.5 g) 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.
Did you make this recipe? Let me know!