Chickpea Mash
10-Minute healthy Chickpea Mash made with 8 budget-friendly ingredients. Rich in fiber, protein, and iron. Keeps for 5 days in the fridge.
Servings: 2 servings
Calories: 277kcal
Ingredients
- 1 (15-ounce) can chickpeas drained and rinsed (or 1 ½ cups cooked)
- ⅓ cup finely chopped red bell pepper (about one small pepper)
- ⅓ cup finely chopped carrot (about 1 medium carrot)
- ⅓ cup pepperoncini finely chopped (jarred)
- 1 tablespoon pepperoncini juice (from the jar) or lemon juice
- ⅓ cup tahini
- 1 teaspoon maple syrup or to taste
- 2 teaspoons Dijon mustard
- ¾ teaspoon crushed red pepper
- 1 clove garlic
- Salt and freshly ground black pepper to taste
Optional for serving:
- 1 packet thin crisps
Instructions
- Optional: Rub the chickpeas between the layers of a clean dish towel or paper towel to remove the skins for a smoother mash.
- Mash the chickpeas with a fork or potato masher until mostly mashed, with some whole chickpeas remaining for texture.
- Add the chopped veggies - bell pepper, carrot, and pepperoncini.
- Make the dressing: In a small bowl, combine the pepperoncini juice, tahini, maple syrup, Dijon, and crushed red pepper. Grate the garlic into the bowl. Mix well, adding a few tablespoons of water if needed until the desired consistency.
- Combine: Add the tahini mixture to the bowl with the mashed chickpeas and mix until fully incorporated. Season with salt and pepper.
Notes
-
- For greens, add ⅓ cup finely chopped spinach for some greens, or serve with arugula.
- For the best Chickpea Mash texture, mash about three-quarters of the chickpeas. Some whole chickpeas should remain.
- I enjoy pairing chickpea mash with these Finn Crisp Caraway Sourdough Rye Thins.
- Storage: Refrigerate leftover mashed chickpea salad in an airtight container for up to 5 days.
Nutrition
Calories: 277kcal | Carbohydrates: 17g | Protein: 8g | Fat: 22g | Saturated Fat: 3g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 8g | Sodium: 100mg | Potassium: 402mg | Fiber: 4g | Sugar: 5g | Vitamin A: 4665IU | Vitamin C: 55mg | Calcium: 81mg | Iron: 2mg
