Smashed Chickpea Spread

As seen in my article on @YorkRegion and my Metroland/Torstar column - RENATA'S TABLE: Smashed chickpea spread perfect with crackers

This delicious Smashed Chickpea Spread is a delicious way to get plant-based protein and fiber into your diet! Made in just a few minutes, it is perfect served with crackers, stuffed into a pita, enveloped in a wrap or my favourite, spread on a piece of toasted multigrain bread topped with avocado and tomato slices.  Keep a can or two of chickpeas in your pantry as they are affordable, a versatile delicious ingredient as the star of or added to so many recipes, even eaten drained and rinsed right from the can as a snack, and are such a healthy, nutritious food.

The recipe below is the basic delicious recipe.  Feel free to add additional seasoning to your Smashed Chickpea Spread – curry powder, cumin, cayenne, chili flakes…  Same for the veggies – small chopped pickles, broccoli florets, zucchini, red pepper – are all wonderful additions. A tin of drained tuna mixed in is amazing!

Chickpeas are a fabulous source of plant-based protein and fiber, they contain folate, iron, manganese, magnesium and potassium – the latter two support heart health. Chickpeas are low on the glycemic index to support blood sugar control as they to not spike blood sugar.

Prep Time: 10 minutes / Cook Time: No cook time! / Makes:  ~ 2 Cups

Ingredients

• 1 540 mL / 19 fl oz Can Chickpeas – drained and rinsed

• 1 Heaping Tablespoon Mayo: regular or homemade vegan – alternate: yogurt, sour cream, hummus

• 1 Tablespoon Fresh Lemon Juice

• 1 Heaping teaspoon Dijon Mustard – optional 

• ¼ Cup Vidalia Onion – minced – alternate: yellow or red onion or shallot

• 2 Garlic Cloves - minced

• 1 Stalk Celery – diced very small

• 1 Medium Carrot – diced very small or grated

• ¼ cup Pecans – chopped - optional

• 1 teaspoon Dried Dill

• 1 teaspoon Dried Parsley

• Generous Pinch of Herbed Seasoned Sea Salt or Regular Sea Salt

• Generous Grinds of Fresh Black Pepper

How It’s Made

• In a medium-sized bowl, add the chickpeas and mash with a potato masher or a fork.

• Add the mayo, lemon juice and Dijon (if using) and mix in well.

• Add the onion, garlic, celery, carrot and pecans (if using) and mix together well.

• Add the dill, parsley, salt and pepper and mix together well.

• Taste and adjust the seasonings. 

• Store in an airtight container in your fridge for 2 weeks – if it lasts that long before being devoured.

Enjoy!