Serves: 4 | Prep Time: 10 minutes | Cook Time: None
Ingredients
- 1 can (15 oz) chickpeas, drained, rinsed, and lightly mashed with a fork
- 1/4 cup plain nonfat Greek yogurt (or more if desired)
- 1 tablespoon Dijon mustard
- 1 teaspoon apple cider vinegar or lemon juice (for tanginess)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon smoked paprika (optional, for extra flavor)
- 1/4 teaspoon salt (adjust to taste)
- 1/4 teaspoon black pepper
- 1/4 cup finely chopped celery
- 1/4 cup finely chopped red onion
- 1/4 cup chopped fresh parsley or cilantro
- 1 small jalapeño, finely diced (optional, for a zesty kick)
- Romaine lettuce leaves or whole-grain bread (optional, for serving)
Instructions
- Mash the Chickpeas
- Place the chickpeas in a mixing bowl. Using a fork or potato masher, mash them until they are mostly broken down, leaving some texture for a chunky consistency.
- Make the Dressing
- In a small bowl, whisk together the Greek yogurt, Dijon mustard, apple cider vinegar or lemon juice, garlic powder, onion powder, paprika, salt, and black pepper.
- Combine Ingredients
- Add the dressing to the mashed chickpeas. Stir to combine thoroughly.
- Add Fresh Ingredients
- Fold in the chopped celery, red onion, parsley (or cilantro), and jalapeño. Mix well.
- Taste and Adjust
- Taste the salad and adjust seasonings as needed (add more lemon juice, salt, or pepper if necessary).
- Serve
- Scoop the salad into lettuce leaves for a low-carb wrap, or serve on whole-grain bread for a hearty sandwich. You can also enjoy it on its own as a side dish!