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    Home » Recipes » Vegetarian

    20 Minute Smashed Chickpea Salad - Southwest Style

    Published: May 2, 2022 · Modified: Apr 21, 2023 by Nicole Addison · This post may contain affiliate links · 9 Comments

    Jump to Recipe - Print Recipe

    Make this smashed chickpea salad in 20 minutes with minimal effort! Packed with plant based protein, fibre, veggies, and flavourful spices it's sure to be staple in your lunch rotation.

    If you are like me and lunch is the most dreaded meal of the day then this recipe is for you! Don't get me wrong I love eating lunch but I just hate the inevitable 'what should I eat'. Lunch is just such a weird part of the day for me. I'm hungry (obviously) but have zero motivation to cook a full meal. So unless there's leftovers there is a 99% chance my lunch will consist of random things thrown together.

    Which is why I have been on the hunt for easy, throw together lunch ideas perfect for busy days and this smashed chickpea salad is perfect! Chickpeas coated in all the best southwest flavours like cumin, paprika and lime, mashed with some fresh veggies with a nice little yogurt dressing... can you say YUM?? AND it's gluten free and vegan!

    smashed chickpea salad

    What ingredients do I need for smashed chickpea salad?

    Don't let the long ingredient list scare you! More than half of the recipe is just spices that you probably already have in your cupboard!

    Chickpeas- All you need is a can of chickpeas! I personally love chickpeas as a great source of fibre and plant based protein (if you haven't tried my chickpea blondies or cookie dough you need to). I haven't tried using dried chickpeas but I don't see why they wouldn't work- just prepare them according to package directions first.

    Bell pepper- I personally have an affinity for red peppers. I find them superior to orange and yellow but ESPECIALLY to green. Green peppers are just not my thing, they aren't as sweet and not my favourite but you can really use any colour pepper you want here!

    Spices- Ok so like I said, the spice list is a bit long. I just wanted to make sure you got the full southwest flavour in this smashed chickpea salad! Cumin, garlic powder, paprika, and chili powder are what drives the flavour here. These are all spices that you probably will have on hand (especially if you have the basic all encompassing spice rack like me).

    Corn- When I think of southwest I think of a salsa with corn in it so I obviously had to include some corn! This definitely isn't required for the chickpea salad but I'd recommend it for the full experience.

    Lime- For the perfect amount of acidity to help round out the flavours in this chickpea salad!

    Parsley- I LOVE fresh parsley. I added it to my copycat Costco quinoa salad the other day and I am fully obsessed. It brings such a fresh but also spicy flavour to salads and I'd highly recommend purchasing it fresh instead of dried!

    Greek yogurt- If you've been around here for awhile you know I love substituting plain Greek yogurt for mayonnaise or sour cream whenever I can. I just love adding a little protein boost, while simultaneously decreasing the fat content. However if you prefer mayonnaise feel free to use it!!

    Tomatoes and Onions- More fresh ingredients to help level up this smashed chickpea salad! I can't think of any vegetables more suitable for a southwest salad than tomatoes and onions!

    smashed chickpea salad

    What should I serve smashed chickpea salad with?

    Okay so now you have your smashed chickpea salad done, but what do you eat it with? That's the beauty of this salad it is SO versatile so you won't get sick of eating it everyday!

    You can eat it on....

    • Bagels
    • Wraps
    • As a topping on a salad
    • Toast/ in a sandwich
    • Alone with a fork (my favourite option lol)
    • With chips as a dip!
    • In a burrito bowl with some rice, lettuce and salsa

    PS. I love seeing my recipes in action! If you decide to make this smashed chickpea salad don't forget to tag me on Instagram-@nourishedbynic or leave a comment below!

    smashed chickpea salad

    📖 Recipe

    smashed chickpea salad
    Print Recipe Pin Recipe
    5 from 4 votes

    Southwest Smashed Chickpea Salad

    Prep Time15 minutes mins
    Course: Main Course, Salad
    Keyword: 30 minute meals
    Servings: 4 cups

    Ingredients 

    • 1 can (400g) chickpeas rinsed and drained
    • 1 tablespoon greek yogurt or mayonaise
    • ½ of one lime just the juice
    • ¼ teaspoon paprika
    • ¼ teaspoon ground cumin
    • ¼ tsp chili powder
    • ¼ tsp garlic powder
    • salt and pepper to taste
    • ½ cup tomato diced
    • ¼ cup red onion diced
    • ¼ cup fresh parsley chopped
    • ½ cup corn kernels frozen or canned both work
    • 1 medium bell pepper any colour

    Instructions

    • In a large bowl, add chickpeas and mash using a fork or a potato masher until chunky and mostly mashed.
    • Add yogurt, lime juice, cumin, paprika, chili powder, garlic powder, salt and pepper and mix until fully combined.
    • Stir in the tomatoes, corn, onion, parsley and bell pepper. Taste and adjust salt and pepper as desired.
    • Enjoy!

    Notes

    *salad will stay good stored in a covered container in the fridge for up to 5 days.
    *I have included an estimation of the nutrition information for this recipe below. However, always remember a recipe is so much more than just nutritional content and these numbers do not need to dictate your food choices. Please don't forget that both your body and soul need nourishment! The owner of this website is not liable for this estimation.

    Nutrition

    Calories: 35kcal | Carbohydrates: 7g | Protein: 2g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.1g | Cholesterol: 0.2mg | Sodium: 50mg | Potassium: 185mg | Fiber: 2g | Sugar: 3g | Vitamin A: 1512IU | Vitamin C: 47mg | Calcium: 18mg | Iron: 1mg
    Did you know....rating and sharing recipes is one of the best ways you can support your favourite food bloggers? If you make this recipe, I would love if you clicked the stars below to leave a rating and/or sharing a photo on social media by tagging @nourishedbynic or using the hashtag #nourishedbynic!

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      Recipe Rating




    1. Lauren Roth

      May 22, 2022 at 11:16 pm

      5 stars
      This is absolutely delicious! My third week in a row meal prepping for lunch. Only thing I change is cilantro, instead of parsley, and extra lime.

      Reply
      • Nicole Addison

        June 08, 2022 at 1:04 pm

        Yes!! Cilantro would be an amazing addition, I personally am not a cilantro fan but if you are it would be so yummy!!

        Reply
    2. Sav B

      April 16, 2023 at 2:50 pm

      5 stars
      I made a batch of this Monday and put it in wraps as lunch for the week. Super easy and yummy lunch that kept me full!! Will definitely be making again

      Reply
      • Nicole Addison

        April 17, 2023 at 2:42 pm

        YAY! That is the best way to make this smashed chickpea salad! So glad you enjoyed (and thanks for entering our giveaway)!

        Reply
    3. Sav B

      April 16, 2023 at 2:53 pm

      5 stars
      forgot to put my #nourishedspring

      Reply
    4. Victoria

      June 23, 2023 at 5:12 am

      5 stars
      This is a favorite in my house. We eat it on toasted sourdough with tuna on top and it's soo yummy. I think I usually double the spices. Such an easy and delicious lunch!

      Reply
      • Nicole Addison

        June 23, 2023 at 6:01 pm

        This would be so good with tuna added for some extra protein! Thank you so much for the comment Victoria!!

        Nicole

        Reply

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    Nicole Addison, RD

    Hi I'm Nicole!

    I’m a Registered Dietitian, recipe developer and content creator on a mission to help individuals rediscover the joys of cooking with easy, accessible, healthy recipes.

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