Name: Smashed Chickpea Pumpkin Salad
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Vegan
Ingredients: 1 cup cooked chickpeas (or 1 can, drained and rinsed); 1 cup cooked pumpkin (roasted or steamed, mashed); 1 small red onion, finely chopped; 1 garlic clove, minced; 1 tbsp olive oil; 1 tbsp lemon juice; 1 tsp Dijon mustard; Salt and pepper to taste; Fresh parsley, chopped (optional garnish); Bread or lettuce for serving (optional)

Why You’ll Love Smashed Chickpea Pumpkin Salad Recipe

This salad is the perfect combination of comfort and nutrition. The roasted pumpkin adds a touch of sweetness, while the chickpeas provide a satisfying, protein-rich base. The tangy dressing, enhanced by pickle juice and balsamic vinegar, gives it a bold and zesty flavor. It’s naturally vegan and gluten-free, packed with fiber, and incredibly versatile for any time of day. Whether you enjoy it in a sandwich, a wrap, or on its own, it’s easy to prepare and stores beautifully.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

For the salad:

1 can chickpeas, drained and smashed
300 g roasted Hokkaido pumpkin, roughly mashed
2 pickled cucumbers, finely chopped
½ red onion, finely chopped
⅓ cup fresh parsley, chopped

For the dressing:

3 tbsp tahini
1 tbsp Dijon mustard
2 tbsp olive oil
2 tbsp balsamic vinegar
2 tbsp pickle juice
½ tsp salt
½ tsp paprika
½ tsp black pepper

Directions

Drain and rinse the chickpeas, then roughly mash them with a fork or potato masher in a large mixing bowl.
Add the roasted and mashed Hokkaido pumpkin to the chickpeas and stir to combine.
Fold in the chopped pickled cucumbers, red onion, and parsley.
In a separate small bowl, whisk together the tahini, Dijon mustard, olive oil, balsamic vinegar, pickle juice, salt, paprika, and black pepper until smooth and creamy.
Pour the dressing over the salad mixture and mix until everything is well coated.
Serve immediately or refrigerate until ready to enjoy.

Servings and timing

Serves: 4
Prep time: 10 minutes
Cook time (for pumpkin): 25 minutes
Total time: 35 minutes

Variations

Add roasted red peppers, grated carrots, or cherry tomatoes for more color and flavor.
Swap the Hokkaido pumpkin for butternut squash or sweet potatoes.
Add toasted pumpkin or sunflower seeds for crunch.
For a spicy kick, sprinkle in some chili flakes or cayenne pepper.
Use fresh dill or cilantro instead of parsley for a different herb flavor.

Storage/Reheating

Store the salad in an airtight container in the refrigerator for up to 4 days. It’s best served cold or at room temperature. There’s no need to reheat this dish, which makes it perfect for packed lunches or quick meals.

FAQs

1. Can I use canned pumpkin instead of roasted Hokkaido?

Yes, you can use canned pumpkin for convenience, though the texture will be smoother and the flavor less rich than roasted Hokkaido.

2. How do I roast Hokkaido pumpkin?

Cut the pumpkin into cubes, toss with olive oil, salt, and pepper, and roast at 400°F (200°C) for 25–30 minutes until tender and lightly caramelized.

3. Is this salad good for meal prep?

Absolutely. It stores well for several days and the flavors deepen over time, making it ideal for make-ahead meals.

4. Can I leave out the tahini?

Yes, but you may want to replace it with another creamy element like almond butter, cashew butter, or a dairy-free yogurt.

5. Can I use fresh cucumbers instead of pickled?

You can, but the salad may lose its tangy edge. If you use fresh cucumbers, consider adding a splash of vinegar or lemon juice to compensate.

6. Is this recipe gluten-free?

Yes, the salad is naturally gluten-free. Just double-check that your Dijon mustard and tahini are certified gluten-free if needed.

7. What bread pairs well with this salad?

It goes wonderfully with crusty sourdough, whole grain bread, pita, or even crackers for a quick snack.

8. Can I add grains like quinoa or rice?

Yes, mixing in cooked quinoa, rice, or bulgur will make it even more filling and transform it into a complete meal.

9. Does the salad need to be served immediately?

Not at all. It actually tastes better after sitting for an hour or two, allowing the flavors to meld. It’s great both fresh and chilled.

10. Can I freeze the salad?

Freezing is not recommended as the texture of the chickpeas and pumpkin may become watery or mushy after thawing.

Conclusion

Smashed Chickpea Pumpkin Salad is a deliciously satisfying, plant-based dish that’s packed with flavor, texture, and nutrition. Whether you’re making it for a week’s worth of lunches or serving it as a side dish for dinner, it’s a reliable and tasty option that’s both nourishing and simple to prepare.