Description
Indulge in a nutritious and flavorful delight with this Mashed Chickpea Salad featuring Greek yogurt. Perfect for a light lunch or as a side dish, this refreshing salad combines creamy mashed chickpeas and tangy yogurt, enhanced with crisp vegetables and fresh herbs. Not only is it easy to make in under 30 minutes, but it also serves as a versatile dish that can be enjoyed on its own, in sandwiches, or as a dip. Packed with protein and essential nutrients, this salad is an excellent choice for anyone looking to elevate their healthy meal options.
Ingredients
Scale
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 cup Greek yogurt
- 2 tablespoons freshly squeezed lemon juice
- 1 tablespoon high-quality olive oil
- 1 medium cucumber, diced
- ¼ cup red onion, finely chopped
- ¼ cup fresh parsley or cilantro, chopped
- Salt and pepper to taste
Instructions
- Rinse the chickpeas under cold water and drain them well.
- In a mixing bowl, use a fork or potato masher to mash the chickpeas until you reach your desired consistency—smooth or slightly chunky.
- Add the Greek yogurt, lemon juice, and olive oil to the mashed chickpeas. Mix until combined.
- Fold in the diced cucumber, red onion, and fresh herbs gently.
- Season with salt and pepper according to your taste preference.
- Chill in the refrigerator for at least 15 minutes before serving to enhance the flavors.
- Prep Time: 10 minutes
- Cook Time: None
- Category: Side Dish
- Method: Mixing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1/2 cup (120g)
- Calories: 180
- Sugar: 3g
- Sodium: 250mg
- Fat: 9g
- Saturated Fat: 2g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 6g
- Protein: 8g
- Cholesterol: 5mg