The Easiest Chickpea Mash

Chickpeas are a staple in a plant based diet and I am sure you have most of the ingredients used in this recipe on hand, allowing you to make a quick meal when you are in a pinch or if your body is craving protein! 

It reminds me a egg or tuna salad. It is full of protein, flavor and fiber! I typically serve this over a bed of greens such as arugula, with crackers, or in between bread with avocado slices, spinach, and tomatoes for a hearty filling sandwich. 

Ingredients:

The base:
1 can of chickpeas (garbanzo beans), drained and rinsed 
Sea Salt & cracked pepper to taste 
A few dashes of paprika or smoked paprika 
Juice of 1 lemon 
1/2 tbsp. ground cumin 
1/2 tbsp. olive oil and/or 1-2 tbsp. of dijon mustard 


Optional add-ins:
2 large carrots shredded
1/2 cup chopped celery 
1/4 cup scallions 
1/4 cup green apples 
1/3 cup raisins 
Scoop of hummus or vegan mayo

Directions: 

In a large mixing bowl add the rinsed chickpeas. Mash the chickpeas with either a fork or potato masher. At this point you can mash the chickpeas to your preference. I tend to leave chunks in mine for a bit more texture.

Add the remaining ingredients and optional add-ins and give it one more good mash.  If you decide to add the hummus or vegan mayo you will have a creamier texture, one that is easily spreadable on toast.  

Feel free to adjust the spices to your preference as well. You could use curry powder, garlic powder, etc. The options are endless! 

Serve! Will last for about a week in the fridge in an air-tight container. 
 

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Directions: 

In a large mixing bowl add the rinsed chickpeas. Mash the chickpeas with either a fork or potato masher. At this point you can mash the chickpeas to your preference. I tend to leave chunks in mine for a bit more texture.

Add the remaining ingredients and optional add-ins and give it one more good mash.  If you decide to add the hummus or vegan mayo you will have a creamier texture, one that is easily spreadable on toast.  

Feel free to adjust the spices to your preference as well. You could use curry powder, garlic powder, etc. The options are endless! 

Serve! Will last for about a week in the fridge in an air-tight container.