Garbanzo beans and crunchy vegetables make a delicious sandwich filling or chunky dip.
Smashed Garbanzo Bean Salad
![Bread topped with Smashed Garbanzo Bean Salad](/sites/foodhero-prod/files/recipe-imgs/Smashed%20Garbanzo%20Bean%20Salad_v_WM.png)
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.
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Comments
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!