Skip to main content

Smashed Garbanzo Bean Salad

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

  1. Wash hands with soap and water.
  2. Rinse or scrub fresh produce under running water before preparing.
  3. 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.
  4. 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.
  5. 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

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!

You might also like...

Recipes A to Z (without photos)

Creole Seasoning
Creole seasoning mix shown with crawfish, lemon, potato and corn.

Creole Seasoning

Add savory flavor to your favorite vegetables, grains, meats, fish, seafood, poultry, soups and stews!
Prepare:
5 minutes
Makes:
about ½ cup
Turkey Salad
Bowl of turkey cubes, apples and an array of chopped vegetables over a bed of lettuce.

Turkey Salad

Diced turkey, crunchy vegetables and sweet raisins combined with a creamy mayonnaise dressing.
Prepare:
10 minutes
Makes:
4 cups
Roasted Cauliflower Steaks
Tree-like shaped browned cauliflower on a platter.

Roasted Cauliflower Steaks

Slices of cauliflower flavored with garlic and lemon, and roasted until tender and caramelized.
Prepare:
15 minutes
Cook:
40 minutes
Makes:
6 servings
Garden Herbal Tea
Mugs of water infused with herbs and orange peels.

Garden Herbal Tea

A quick and easy way to enjoy cold or warm tea using whatever herbs you like.
Prepare:
10 to 15 minutes
Makes:
1 cup
Cranberry Applesauce
Bowl of smooth apple and cranberry puree.

Cranberry Applesauce

A new way to enjoy applesauce that is bright, flavorful and kid-approved.
Prepare:
10 minutes
Cook:
30 minutes
Makes:
6 cups
Chilled Strawberry-Rhubarb Soup
Pink fruit soup garnished with fresh mint.

Chilled Strawberry-Rhubarb Soup

Pair the sweet and tart flavors of strawberries and rhubarb for a refreshing dessert, snack or breakfast bowl topping.
Prepare:
20 minutes
Makes:
6 cups