Garbanzo beans and crunchy vegetables make a delicious sandwich filling or chunky dip.
Smashed Garbanzo Bean Salad
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.
You might also like...
Prepare:
15 minutes
Cook:
5 minutes
Makes:
6 6-inch pancakes
Peanut Protein Smoothie for Two
Peanut Protein Smoothie for Two
Creamy and satisfying protein-packed smoothie perfect for breakfast and on-the-go.
Prepare:
10 minutes
Makes:
2 cups
Chunky Black Bean Dip
Chunky Black Bean Dip
Great appetizer or snack idea ready in as little as 10 minutes!
Prepare:
10 minutes
Makes:
3 Cups
Quinoa Salad
Quinoa Salad
Quick and healthy quinoa salad made with fresh vegetables and a tangy garlic dressing.
Prepare:
15 minutes
Cook:
15 minutes
Makes:
6 cups
Green and Orange Chicken Salad
Green and Orange Chicken Salad
A bright and flavorful salad with a toasty soy dressing.
Prepare:
20 minutes
Makes:
12 cups
Farmers Market Salsa
Farmers Market Salsa
Fresh homemade salsa with the perfect hint of spice and lime.
Prepare:
15 minutes
Makes:
4 cups
Comments
Smashed Garbanzo Salad is a 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!
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.
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!