5 from 1 vote

Mediterranean Mashed Chickpea Salad

 September 10, 2020

Are you ready for your new favorite lunch of all time? Maybe I am exaggerating, but…I do think this Mediterranean Mashed Chickpea Salad is one of the best healthy recipes around. It’s the reason why I firmly believe that every human being should have at least one can of chickpeas in their panty at any given time. Because although the combination of ingredients I’m showing you above has the perfect Mediterranean vibe, as long as you have that magic can of chickpeas, you can make your very own version of smashed chickpea salad with almost any ingredients you have on hand.

So let’s get down to business. You are probably thinking that chickpeas are only great in hummus. But guess what? If you mash them, instead of pureeing them in a food processor, thereby leaving some texture, it becomes a tuna-like salad that is beyond delicious!

Ingredients in Mediterranean Mashed Chickpea Salad

  • Garbanzo beans: Like I said above, do yourself a favor and stock your pantry with cans of garbanzo beans. When you’ve got nothing left in your fridge, you’ll be so thankful you have a trusty can of garbanzos. Plus, they are fiber rich and an excellent source of plant based protein; all of which means that this meal will keep you fuller, longer.

  • Hummus or vegan mayo or tahini: My family loves mayo, so they definitely prefer when I make this recipe with mayo or vegan mayo, but to know me, is to know that I want nothing to do with mayo. I hate it! Sorry, but you can’t convince me otherwise. So I use either hummus that I pick up from the grocery store, tahini, or omit it all together and add olive oil! Don’t get stuck to recipes, experiment and play!

  • Lemon: for that tang!!! All hail the lemon!

  • Kalamata olives: Kalamata olives are my favorite because they are so full or flavor, not too bitter, and have that perfect saltiness. If you avoid olives, or want to substitute for a different variety, feel free!

  • Red bell pepper: You can really use any color bell pepper, but I like the red because it gives it that pop of color (and remember, we eat with our eyes!).

  • Red onion: I love red onion, and unless you have an aversion to red onion or plan to have a heavy makeup sesh after, keep the onion! I have also made this recipe with chives, so that would be a good substitute in my book!

  • Garlic powder: Garlic powder is always my go-to spice, but you can definitely use fresh garlic. If you are using fresh garlic, omit the powder and add one clove of mashed garlic. BAM!

Ways to eat Mediterranean Mashed Chickpea Salad

Most of the time, I eat my mashed chickpea salad as is (as a salad!), but when I am craving carbs, I make it a sandwich (toasted sourdough?!? YUMMMMMM!!!!). It’s also delicious over rice cakes, crackers, or even on top of romaine lettuce leaves.

The perfect meal prep salad!

You know when people tell you that food gets better the next day? I usually give them an eye roll, because I can’t stand leftovers! But this is an exception. This salad truly does get better the next day and even the day after, because the flavors really set in. Because of that, this is a great recipe to make as a double batch, store in glass containers and enjoy all week long!

I love seeing your creations on Instagram, so if you make this one, be sure to tag me, so I can see and repost!! And don’t forget to leave a comment / review below, it helps other readers know your experience!

Dairy Free/gluten-free/Grain Free/Nut Free/Refined Sugar Free/Vegan

Mediterranean Mashed Chickpea Salad

5 from 1 vote
Nicole Modic
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  • 1 can garbanzo beans rinsed and drained
  • ½ cup hummus or vegan mayo or tahini
  • 1 lemon juiced
  • ½ cup kalamata olives diced
  • ½ cup red bell pepper diced
  • ½ cup red onion diced
  • ½ teaspoon garlic powder
  • Salt and pepper to taste


  • In a large bowl, add the garbanzo beans.
  • Using a fork or a potato smasher, mash the garbanzo beans, but make sure to leave some of them whole for texture.
  • Next, add the remaining ingredients to the bowl, and mix together well.
  • You might need to add a tablespoon of water if the hummus is super thick!
  • Adjust salt and pepper to taste.
  • Enjoy!

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  1. I love your site, your IG and your recipes! I’m going to make this today and add some canned tuna to it for protein and see how it turns out! I think it will be perfect for packed lunches!

    • Yum! That sounds delicious, Stephanie! Thank you so much for making this recipe, and for all of your love and support!