Description

Looking for a healthy, quick lunch or a fresh meal-prep idea? This Mashed Chickpea Salad with Greek Yogurt hits all the right notes. Creamy from the Greek yogurt, packed with plant-based protein and fiber from the chickpeas, and finished with zesty lemon and crunchy celery—it’s a wholesome dish that doesn’t skimp on flavor. Whether you’re topping baked sweet potatoes or stuffing it in wraps, it makes a perfect light dinner, healthy snack, or high-protein lunch. This is a must-try for anyone after quick breakfast or lunch ideas, easy recipes, or simply great food ideas that are good for you.

Ingredients

1 can chickpeas (15 oz), drained and rinsed

1/3 cup Greek yogurt

1 rib celery, finely diced

2 tablespoons red onion, minced

1 tablespoon capers

1 teaspoon Dijon mustard

1 tablespoon lemon juice

1 tablespoon fresh parsley, chopped

1/4 teaspoon salt

1/4 teaspoon black pepper

Instructions

1. Drain and rinse the chickpeas thoroughly.

2. Mash chickpeas in a bowl with a fork or potato masher, leaving some chunks for texture.

3. Stir in Greek yogurt, Dijon mustard, lemon juice, salt, and black pepper until combined.

4. Fold in the diced celery, red onion, capers, and chopped parsley.

5. Taste and adjust seasoning if needed.

6. Serve chilled over sweet potatoes, in sandwiches, lettuce cups, or as a dip.

Notes

You can prep the salad ahead of time; it keeps well for up to 4 days in the fridge.

Want a flavor twist? Try adding chopped pickles, diced bell pepper, or a pinch of smoked paprika.

Prep Time: 10 minutes
Cook Time: 0 minutes
Category: Salad
Method: No-Cook
Cuisine: American

Nutrition

Serving Size: 1/2 of total
Calories: 210
Sugar: 3g
Sodium: 380mg
Fat: 7g
Saturated Fat: 2g
Unsaturated Fat: 5g
Trans Fat: 0g
Carbohydrates: 25g
Fiber: 7g
Protein: 11g
Cholesterol: 5mg

Keywords: healthy snack, easy recipe, quick lunch, vegetarian, chickpea salad