Incredibly delicious, this Chickpea Jalapeño Salad is bold with flavor and sure to satisfy. Serve it in a sandwich or as a topping on a bed of greens.
When I was a little girl I thought chickpeas were peas from little baby chicks. Amazing the mind of a young child. Chickpeas were not a staple in my childhood home so I had no idea what they were until I became an adult. Chickpeas were what everybody used to make hummus. But what about garbanzo beans, well chickpeas and garbanzo beans are one in the same. Chickpeas is Latin origin and garbanzo is Spanish in origin, chickpeas, however, is more commonly used here in the US.
There are two types of chickpeas, Kabuli and Desi. Kabuli is light in color, with large seeds, smooth coat and have a uniform round shape. Desi is small, dark with a rough coat and has a higher concentration of antioxidants, fiber, and a lower glycemic index. Overall chickpeas or garbanzo beans, whichever you choose to use, are a great source of zinc, folate and protein. If you want to know more about these versatile beans visit DifferenceBetween.net.
Since becoming a vegetarian the chickpea as I like to call it, has become a stable in my pantry. Making smashed salads like the one I’m sharing today has fast become one of my favorite go to quick-lunch meals.
What could be easier than simply smashing the beans, adding some delicious ingredients and mixing.
There are so many smashed chickpea salad recipes out in the blogosphere, but this is just one of my versions. Check out my Cranberry Chickpea version.
This is my version of smashed chickpeas with avocado. I chose not to add any other dressing because the creaminess of the avocado with the juice of the lime gives the salad a smooth creamy texture.
You can serve it on lightly toasted bread of your choice, my choice was whole wheat. It’s also great served with tortilla as a wrap. For those of you who don’t want the added carbs, just serve it on a bed of mixed greens.
- 1 15 oz. can chickpeas, rinsed and drained
- 1/2 cup chopped red onions
- 1/2 cup chopped jalapeno, seeds removed
- 1 medium avocado
- juice of one lime
- 2 tablespoons chopped cilantro
- salt and pepper to taste
- FOR SANDWICH
- sliced bread of your choice, I used whole wheat
- sliced cucumbers
- sliced tomatoes
- FOR SALAD
- mixed greens
- Place drained chickpeas in a medium bowl and mash them using the back of a fork or potato masher, leaving some chunks of peas.
- Slice avocado and scoop it out using a large spoon into a small bowl. Squeeze the juice of the lime over the avocado and mash using the back of a fork and add the mashed avocado to the chickpeas.
- Add in the onions, jalapeño, and cilantro, stir to combine.
- Season with salt and pepper to taste.
- Pile salad onto lightly toasted bread and top with tomatoes and cucumbers or topping of your choice for sandwich.
- For a salad, place mixed greens on a plate and place a scoop of chickpea salad on top of the greens.
- Serve and enjoy!
- Calories: 243
- Sugar: 6
- Sodium: 267
- Fat: 10.4
- Saturated Fat: 1.3
- Carbohydrates: 32.1
- Fiber: 11.2
- Protein: 8.9
- Cholesterol: 0
If you make this Chickpea Jalapeño Salad or a version of it, take a picture and share with me on Instagram, tag it #thewholeserving. I’d love to see your version. Which do you prefer? Sandwich or Salad!