Description
This smashed chickpea pumpkin salad is a healthy, vegan-friendly dish packed with flavor and texture. It’s perfect as a quick lunch, light dinner, or sandwich filling, combining roasted pumpkin, protein-rich chickpeas, and fresh herbs.
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)
Instructions
- In a large bowl, add chickpeas and mash them slightly using a fork or potato masher, leaving some texture.
- Add the cooked and mashed pumpkin to the bowl with the chickpeas.
- Stir in the chopped red onion and minced garlic.
- Add olive oil, lemon juice, and Dijon mustard. Mix everything together until well combined.
- Season with salt and pepper to taste.
- Garnish with fresh parsley if desired.
- Serve as a salad, sandwich filling, or with lettuce cups.
Notes
- You can use canned chickpeas for convenience.
- Roasted pumpkin adds more flavor than steamed pumpkin.
- This salad can be stored in the fridge for up to 3 days.
- Great for meal prep and lunchboxes.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Salad
- Method: Mixing
- Cuisine: Vegan
Nutrition
- Serving Size: 1 serving
- Calories: 220
- Sugar: 4g
- Sodium: 220mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 7g
- Protein: 8g
- Cholesterol: 0mg
