Description
This Mashed Chickpea Salad with Greek Yogurt is a healthy, high-protein vegetarian recipe packed with crunchy veggies, creamy Greek yogurt, and bright lemon flavor. Perfect for lunch, meal prep, or as a light appetizer, it’s gluten-free, mayo-free, and customizable with your favorite add-ins.
Ingredients
1 can (15 oz) chickpeas, drained and rinsed
1/2 cup plain Greek yogurt
1 tablespoon Dijon mustard
1 tablespoon fresh lemon juice
1/4 teaspoon garlic powder
1/4 cup finely chopped red onion
1/4 cup chopped celery
1/4 cup diced cucumber
2 tablespoons chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
Instructions
1. Drain and rinse the chickpeas thoroughly and transfer to a large mixing bowl.
2. Use a potato masher or fork to mash the chickpeas until partially smooth with some chunks remaining.
3. In a separate bowl, whisk together the Greek yogurt, Dijon mustard, lemon juice, garlic powder, salt, and pepper until creamy.
4. Add the chopped red onion, celery, cucumber, and parsley to the mashed chickpeas.
5. Pour the yogurt dressing over the chickpea mixture.
6. Use a spatula to gently mix until everything is well coated.
7. Taste and adjust seasoning if needed with more lemon juice or salt.
8. Serve immediately or refrigerate for at least 30 minutes to chill and develop flavor.
Notes
For a vegan version, use dairy-free yogurt like coconut or cashew.
This salad is great stuffed in pita, layered on toast, or wrapped in lettuce.
If storing, stir before serving as cucumbers may release water over time.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 215
- Sugar: 3g
- Sodium: 340mg
- Fat: 5g
- Saturated Fat: 1.5g
- Unsaturated Fat: 2.5g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 7g
- Protein: 12g
- Cholesterol: 5mg