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    Home » Recipes » Vegetarian

    Creamy Spicy Mashed Chickpea Salad with Mayo

    Published: Jan 30, 2020 · Modified: Nov 20, 2024 by Maria Doss · This post may contain affiliate links · 2 Comments

    Creamy Spicy Chickpea Salad is made with only 4 Ingredients - It is simple, tasty, made in 2 to 4 minutes, with a hint of sriracha sauce. Serve with toasts, cucumber slices or make into sandwiches or wraps.

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    creamy chicken salad

    This post was originally published on 01/30/2020 and modified on 02/22/22 to add more details. However, the recipe, images and video remain the same.

    Spicy Chickpea Salad with Mayo

    It is easy to make and comes together fast. It’s perfect for lunch since garbanzo beans are protein packed and leave you feeling satisfied for hours. A great recipe for kids (almost like tuna salad) and perfect for school lunch box (made in few minutes). All you need is a can of mashed chickpeas, sriracha sauce, mayo, scallion along with salt and pepper ---> Can't get easier than that!

    Why is this a must try recipe?

    1. It is beyond easy to make. Drain, rinse and mash chickpeas, chop scallions and stir along with mayo, a dash of sriracha, salt and pepper.
    2. It is perfect made into sandwiches, lettuce wraps, tortillas wraps or simply served on top of toasts or cucumber slices.
    3. Great for meal prep
    4. Allergen friendly --> Vegetarian / Gluten Free / Dairy Free with option to make it vegan.

    Chickpeas and Garbanzo beans

    Both are the same thing and can be used interchangeably in any recipe. They are known as chickpeas in the US and Garbanzo beans in Europe. They are peach colored round legumes or seed pods and part of the pea family. They have a satisfying nutty flavor.

    Are Chickpeas good for you?

    They are a very healthy food and a perfect way to add plant based protein to salad. Packed with fiber, iron, zinc, phosphorous, B vitamins and may help with weight loss. They also help with blood sugar control since the starch is digested slowly.

    Can this be made ahead?

    Yes! This is a great candidate for meal prepping because it keeps really well for 2 to 3 days. However, this is such an easy garbanzo bean salad recipe that it can be made in 2 to 4 minutes.

    Key Ingredients

    Chickpeas - One can of chickpeas or garbanzo beans

    Mayo - Regular fat or reduced fat mayonnaise. Use vegan mayo to make a vegan tuna salad.

    Sriracha - Increase quantity to make it more spicier.

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    Onion - Use chopped scallion or red onion

    How to make?

    Drain, rinse and pat dry garbanzo beans in a clean kitchen towel. Using a potato masher, mash coarsely (we need texture) and mix with chopped scallions, mayo, sriracha, salt and pepper---> easiest salad recipe!

    How to serve?

    1. Serve with cucumber and grape tomatoes.
    2. Make a sandwich - Fill between two slices of wheat bread along with lettuce and sliced tomatoes.
    3. Make a wrap - Scoop on top of lettuce leaves ---> Carb free
    4. Roll into a tortilla wrap - Spread on a whole wheat tortilla, top with shredded lettuce and tomatoes, roll and enjoy. Check out more canned chickpeas recipes.
    ingredients to make chickpea salad
    a bowl of chickpeas
    mash chickpeas with a potato masher
    chickpeas, mayo, sriracha and scallion in a bowl
    chickpea salad sandwich
    creamy chicken salad
    creamy chicken salad

    creamy chicken salad

    Creamy Spicy Mashed Chickpea Salad with Mayo

    Creamy Spicy Chickpea Salad is made with only 4 Ingredients - It is simple, tasty, made in 2 to 3 minutes, with a hint of sriracha sauce. Serve with toasts, cucumber slices or make into sandwiches or wraps.
    4.8 from 8 votes
    Print Pin Rate
    Course: Salad
    Cuisine: American
    Prep Time: 4 minutes minutes
    Cook Time: 0 minutes minutes
    Total Time: 4 minutes minutes
    Servings: 2
    Calories: 193kcal
    Author: Maria Doss

    Ingredients

    • 1 can chickpeas or garbanzo beans
    • ¼ cup mayonnaise
    • 1 scallion, chopped
    • ½ to 1 teaspoon Sriracha sauce
    • ⅛ teaspoon salt
    • 1 pinch pepper
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    Instructions

    • Drain chickpeas in a colander and run under faucet to rinse completely. Pat dry in a kitchen towel to remove all excess moisture. 
    • Add chickpeas into a large bowl and using a potato masher, mash coarsely (do not mash them completely).
    • Add remaining ingredients and stir well to combine. 
    • Eat right away or divide into meal prep containers with cucumber/ tomatoes and crackers and store in refrigerator. 

    Notes

    Chopped red onions may be used instead of scallions. 

    Nutrition

    Serving: 2 Serving | Calories: 193kcal | Carbohydrates: 1g | Protein: 0.4g | Fat: 21g | Saturated Fat: 3g | Polyunsaturated Fat: 13g | Monounsaturated Fat: 5g | Trans Fat: 0.1g | Cholesterol: 12mg | Sodium: 351mg | Potassium: 26mg | Fiber: 0.2g | Sugar: 0.3g | Vitamin A: 80IU | Vitamin C: 2mg | Calcium: 7mg | Iron: 0.2mg

    Nutritional information, based on third-party calculations, should be seen as estimates, not guarantees, as various factors like product types, brands, processing methods, and more can alter the nutritional content in recipes.

    Did you make this recipe?Mention @KitchenAtHoskins or tag #kitchenathoskins!

    Did you make this recipe? I’d love your feedback! Please let me know by leaving a comment or review below or snap a photo and share on Instagram.

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    All contents and images are my original work, unless and otherwise mentioned. Please do not use my recipes or images without linking back to www.kitchenathoskins.com. If you wish to republish a recipe, please rewrite in your own words and don’t forget to include a link back to the original recipe.

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    Comments

    1. Kelly @ Kelly Lynns Sweets and Treats

      January 30, 2020 at 2:58 pm

      So much easier than potato salad and looks so much yummier too! I love your quick and easy meals! And I am a fan of chickpeas in any form 🙂 XOXO

      Reply
    2. Jennifer

      March 02, 2022 at 6:35 pm

      5 stars
      This recipe is the base of a mix I make weekly. I sometimes cut up celery, radishes, carrots, red pepper and add to the mix, really whatever veggies I have on hand usually work. Dill, garlic powder, and mustard are also great additions. I put this on top of my greens in place of dressing also adding salad toppers for crunch. It's filling and delicious!

      Reply
    4.75 from 8 votes (7 ratings without comment)

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