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Mashed Chickpea Salad with Greek Yogurt

Creamy Mashed Chickpea Salad with Greek Yogurt Delight

A protein-packed and nutritious Mashed Chickpea Salad with Greek Yogurt that's both creamy and customizable.
Prep Time 10 minutes
Chilling Time 30 minutes
Total Time 40 minutes
Servings: 4 cups
Course: Salad
Cuisine: Mediterranean
Calories: 150

Ingredients
  

For the Salad
  • 1 can Chickpeas 15 oz; drain and rinse thoroughly
  • 1/2 cup Greek Yogurt adds creaminess and tang
  • 1 tablespoon Dijon Mustard enhances flavor
  • 1 tablespoon Fresh Lemon Juice adds brightness
  • 1/4 teaspoon Garlic Powder adds flavor depth
  • 1/4 cup Red Onion finely chopped
  • 1/4 cup Celery provides crunch
  • 1/4 cup Cucumber diced for hydration
  • 2 tablespoons Fresh Parsley chopped for freshness
  • 1/4 teaspoon Salt to enhance flavors
  • 1/4 teaspoon Black Pepper to add warmth

Equipment

  • mixing bowl
  • Potato masher
  • Whisk

Method
 

Preparation Steps
  1. Drain and rinse the canned chickpeas under cold water. Place them in a large mixing bowl.
  2. Using a potato masher, mash the chickpeas to a mix of smooth and chunky texture.
  3. In a separate bowl, whisk together Greek yogurt, Dijon mustard, fresh lemon juice, garlic powder, salt, and black pepper until creamy.
  4. Finely chop the red onion, celery, cucumber, and parsley. Add these veggies to the mixing bowl with the mashed chickpeas.
  5. Pour the yogurt dressing over the chickpea and vegetable mixture. Gently stir until coated.
  6. Taste and adjust seasonings as needed, adding more lemon juice or salt.
  7. Serve immediately or refrigerate for at least 30 minutes before serving.

Nutrition

Serving: 1cupCalories: 150kcalCarbohydrates: 20gProtein: 7gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 3gCholesterol: 5mgSodium: 300mgPotassium: 300mgFiber: 5gSugar: 3gVitamin A: 500IUVitamin C: 15mgCalcium: 100mgIron: 2mg

Notes

This salad can be customized with various vegetables or flavored Greek yogurt options. Perfect for meal prep!

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