Smashed Garbanzo Bean Salad

Name: Smashed Garbanzo Bean Salad
Prep time: 20 minutes
Yield: 3 cups
Ingredients: 2 cans (15 ounces each) garbanzo beans; drained and rinsed ⅓ cup mayonnaise (see Note)1 teaspoon low-sodium soy sauce 1 Tablespoon mustard (any type)½ cup chopped red onion1 medium stalk celery; chopped¼ cup chopped fresh parsley or dill2 Tablespoons lemon juice1 Tablespoon pickle relish or chopped pickle (any type)¼ teaspoon salt (optional)¼ teaspoon black pepper

Garbanzo beans and crunchy vegetables make a delicious sandwich filling or chunky dip.

Bread topped with Smashed Garbanzo Bean Salad

Prep time: 20 minutes
Makes: 3 cups
Nutrition Facts: View label

Ingredients

2 cans (15 ounces each) garbanzo beans, drained and rinsed
⅓ cup mayonnaise (see Note)
1 teaspoon low-sodium soy sauce
1 Tablespoon mustard (any type)
½ cup chopped red onion
1 medium stalk celery, chopped
¼ cup chopped fresh parsley or dill
2 Tablespoons lemon juice
1 Tablespoon pickle relish or chopped pickle (any type)
¼ teaspoon salt (optional)
¼ teaspoon black pepper

Directions

Wash hands with soap and water.
Rinse or scrub fresh produce under running water before preparing.
Pour beans into a container with a flat bottom and shallow edges such as a baking dish. Mash the beans with a fork or potato masher to the texture you like.
Stir in remaining ingredients. Refrigerate until ready to serve in a sandwich or wrap, with whole grain crackers, or on top of a green salad.
Refrigerate leftovers within 2 hours.

Notes

No mayonnaise? Try plain yogurt, mashed avocado or tahini instead.
Add spicy flavor with some fresh or dried hot pepper or hot pepper sauce.
You can cook your own beans. One cup dry makes about 3 cups cooked.

Comments

Submitted by HENelson13 on Fri, 03/07/2025 - 17:32

Delicious alternative to tuna or egg salad. I like that you can either mash, or not mash, the garbanzo beans to your preferred texture. I did not have fresh parsley or dill so I doubled the amount of pickle. This goes well in a sandwich or with tortilla chips and crackers. I will be adding this to my meal prep rotation, would go great in a protein snack box!

Submitted by walscaro on Wed, 02/26/2025 - 15:18

I love this Smashed Garbanzo Bean Salad. It is so easy and economical to make for lunch or a snack. It reminds me so much of egg salad but without eggs...which is helpful when they are not readily available.

Submitted by russeste on Fri, 01/31/2025 - 12:26

This is delicious! I needed a quick lunch and wanted to try something new today - this recipe for Smashed Garbanzo Bean Salad didn't disappoint. I used it as a sandwich filling. I also have leftovers for a healthy snack tomorrow and am going to try it with cheese and crackers. I didn't have any onions so I substituted with extra celery and onion powder. I made it with the fresh parsley and also sprinkled in a little dried dill. Such a good recipe, thank you!