Description
Looking for a quick lunch or healthy snack idea that’s both flavorful and satisfying? This Mashed Chickpea Salad with Greek Yogurt is your go-to easy recipe. It’s a protein-packed, vegetarian-friendly dish that’s perfect for meal prep or a light dinner. Creamy Greek yogurt, tangy Dijon, fresh lemon, and crisp veggies turn humble chickpeas into something delicious. Serve it in roasted sweet potato boats, lettuce wraps, or sandwiches—there’s no wrong way to enjoy this wholesome meal.
Ingredients
1 can (15 oz) chickpeas, drained and rinsed
1/3 cup plain Greek yogurt
1 tablespoon Dijon mustard
1 tablespoon lemon juice
1/4 cup finely chopped red onion
1/4 cup finely chopped celery
1 tablespoon capers, roughly chopped
1 tablespoon fresh parsley, chopped
Salt and pepper to taste
1 teaspoon olive oil optional
2 medium sweet potatoes optional for serving
Instructions
1. Preheat oven to 400°F (200°C). Wash sweet potatoes, pierce with a fork, and roast 40–50 minutes until soft. Cool slightly and slice open.
2. In a mixing bowl, mash chickpeas using a fork or masher, leaving some chunks.
3. Add Greek yogurt, Dijon mustard, and lemon juice. Mix well.
4. Fold in red onion, celery, capers, and parsley. Add olive oil if desired and season with salt and pepper.
5. Spoon chickpea salad into roasted sweet potato halves or serve in sandwiches, wraps, or lettuce cups.
6. Chill the salad for 30 minutes if possible before serving for best flavor.
Notes
Let the salad chill before serving to enhance flavor.
Mash chickpeas while slightly warm so they blend more easily.
Add extra lemon juice or a drizzle of olive oil if the mixture feels too thick.
- Prep Time: 10 minutes
- Cook Time: 40 minutes
- Category: Salad
- Method: No-Cook / Roasted Sweet Potatoes
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 180
- Sugar: 4g
- Sodium: 260mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 3.5g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 6g
- Protein: 9g
- Cholesterol: 0mg