Description
Mashed Chickpea Salad with Greek Yogurt is a quick lunch, easy recipe, and healthy snack all in one. This creamy, protein-packed dish combines hearty chickpeas, tangy Greek yogurt, crunchy celery, and fresh lemon for a bright and satisfying bite. It is one of those simple food ideas that works for meal prep, quick breakfast toast, light dinner ideas, easy lunch wraps, and no-fuss healthy eating throughout the week.
Ingredients
1 15-ounce can chickpeas, drained and rinsed
1/3 cup plain Greek yogurt
1 tablespoon lemon juice
1 teaspoon Dijon mustard
1/2 cup celery, finely chopped
1/4 cup red onion, finely chopped
2 tablespoons fresh parsley, chopped
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon olive oil
Instructions
1. Drain and rinse the chickpeas, then pat them dry lightly so the salad stays creamy and not watery.
2. Add the chickpeas to a medium bowl and mash them with a fork or potato masher until mostly broken down, leaving a little texture.
3. Stir in the Greek yogurt, lemon juice, Dijon mustard, garlic powder, salt, black pepper, and olive oil until well combined.
4. Fold in the chopped celery, red onion, and parsley, mixing until everything is evenly distributed.
5. Taste and adjust the seasoning if needed, adding a little more lemon juice or salt to brighten the flavor.
6. Serve right away, or chill for 20 to 30 minutes for an even better texture and flavor.
Notes
Use a fork for a chunkier texture or a potato masher for a smoother salad.
For extra crunch, add a little more celery right before serving.
This salad tastes even better after chilling, so it is excellent for meal prep.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 165
- Sugar: 3g
- Sodium: 390mg
- Fat: 4g
- Saturated Fat: 1g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 7g
- Protein: 9g
- Cholesterol: 2mg
Keywords: mashed chickpea salad with greek yogurt, chickpea salad, healthy lunch, easy recipe, meal prep salad, quick lunch, healthy snack, vegetarian lunch, greek yogurt salad, food ideas