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Sliced mashed chickpea sandwich on a white plate.
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Mashed Chickpeas Recipe

Whip up this creamy, lemony mashed chickpea recipe in just 10 minutes—perfect for toast, wraps, or crackers as a quick, flavorful, protein-packed snack.
Course Snack
Cuisine Mediterranean
Prep Time 10 minutes
Total Time 10 minutes
Servings 2 serves
Calories 398kcal

Ingredients

  • 400 g chickpeas (1 can) drained and rinsed
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard
  • 1 pc garlic clove finely grated or minced
  • ½ tsp ground cumin
  • ¼ tsp smoked paprika
  • Salt and black pepper to taste
  • pinch of chili flakes optional
  • 2 tbsp chopped fresh parsley or dill optional

Instructions

  • Add chickpeas to a bowl and mash until mostly broken down, leaving some texture.
  • Stir in olive oil, lemon juice, mustard, garlic, cumin, paprika, salt, and pepper.
  • Mix in chili flakes and herbs if using. Taste and adjust seasoning.
  • Serve on toast, in sandwiches, or alongside salads and grains.

Nutrition

Calories: 398kcal | Carbohydrates: 56g | Protein: 18g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Sodium: 45mg | Potassium: 632mg | Fiber: 16g | Sugar: 10g | Vitamin A: 523IU | Vitamin C: 11mg | Calcium: 112mg | Iron: 7mg