Smashed Chickpea Salad

I love beans.

Seriously, I think they are a majorly underrated food. They are dirt cheap, protein and fiber rich, and, made in the right way, delicious. People who think beans are boring clearly haven’t tried this edamame salad. It’s so good. Go make it right now, I’ll wait.

And now that you’re back, I’ll tell about an even simpler recipe with beans that has been one of my favorite for a long, long time. I don’t know why I’ve never put this up before, I apologize.


This Smashed Chickpea salad is almost a deconstructed hummus, which should be enough to get you to make this recipe right there. I’m really serious about hummus; it would probably make an appearance in my last meal. But Smashed Chickpea salad? This stuff is a solid contender. It’s not much to look at, but the way the flavors meld, especially if you let it sit overnight in the fridge, makes this recipe more than the sum of its rather humble parts.


You can eat it straight from the bowl with a fork – I’ve been known to do that a time or two – or you can heap it on crackers, stir in some quinoa or your other favorite grain, or roll it in a pita. My favorite way to eat it is as an open faced sandwich, bread lightly toasted, and salad piled way too high.  You need this recipe in your arsenal for those busy days when you don’t have time to spare for cooking but you’re tired of frozen pizza. (I didn’t think that was possible either, but I seem to have hit that point.) It’s fast and filling without being too unhealthy, and it’s budget friendly. Also, vegan! Gluten free! Lactose free! With more friends than ever finding out they have food sensitivities, I am becoming a fan of recipes that include everyone, without making those who don’t have allergies feel deprived. This one certainly fits the bill. Image

Smashed Chickpea Salad 

Serves 2-3

1 can of chickpeas (garbanzo beans), drained and rinsed

1 tablespoon olive oil

1 lemon

1/2 tsp salt (or to taste)

1/4 tsp pepper

2 tbsp finely diced red onion

1 tsp finely diced Italian parsley (optional)

Combine the chickpeas with in a bowl with olive oil, lemon juice, salt, and pepper. Smash with a fork until there are almost no whole beans. A larger bowl, especially with a flat bottom, will make it easier to get the chickpeas smashed well. Add red onion and parsley, and stir to combine. Serve how you see fit.