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.
Chickpea Jalapeno Salad Sandwich
- Prep Time: 10 mins
- Total Time: 10 mins
- Yield: 4 cups 1x
- 1 15 oz. can chickpeas, rinsed and drained
- ½ cup chopped red onions
- ½ 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!
smiling notes says
Yum! This looks so delicious and healthy!
I wouldn't say they are the healthiest, but it's a much healthier version of a sweet buns one could make.
It's about moderation, not deprivation, don't you think!
Living in Egypt, we live on chickpeas, any kind of hummus I can make but this sounds really good. Will have to try it on my husband. Thanks
I'm sure you could teach me a thing or two about the many ways to use chickpeas. I hope your husband enjoys it.
Thanks for visiting Jayne.
This looks so good! I would choose the salad version.
Less carbs that way. Either way it is absolutely delicious.
Thanks for visiting Anne, have a great weekend!!!
What a great way to get some protein in! I have been looking for some healthy vegetarian alternatives at the moment! not sure I could handle the jalapeno though! :p Thanks for linking to #YumTum this week
Hi Charlotte, I wasn't sure about putting in the jalapeños, but I removed the seeds and they weren't that hot, but you could simply leave them out.
Have a great weekend.
I bet the jalapeños add a nice finishing touch to the bite. Great idea to add them. Such a beautiful sandwich!
Thank you Kathryn!
Have a wonderful week.
Sam @ Living The Dutch Dream says
This looks really good, I would like to try this.
I hope you give it a try. Let me know what you think.
this looks tasty. I bet is is lovely and filling as well
It's very filling and it gives me what I need to get through the afternoon.
Celeste, I love chickpeas. The peppers though would need to be replaced with something else. Suggestions? Pinned and shared. Thanks for linking up at #OverTheMoon! I hope you will join me at #RecipeSharingParty to pin and yum!
Hope your week is off to a great start.
Yum! That is my kind of sandwich. I love this idea with the chickpeas & a little bit of kick with the jalapeño. Can't wait to try it, Thank you for sharing 🙂 Pinned!
Thanks Angela, I really hope you like it.
Have a wonderful week.
This sounds really tasty! I am always looking for new lunch ideas - I'll have to try your recipe, though maybe minus the jalapenos 🙂 Thanks for linking up with Merry Monday!
Thanks Emily, it definitely makes a pretty good, delicious lunch.
Miz Helen says
Looking forward to seeing you again at Full Plate Thursday tonight!
Hope you are having a great day!
Easy Peasy Life Matters says
Oh. My. Goodness. This sounds absolutely amazing!! So many yummy flavors all in the same dish. Thanks so much for sharing on the Healthy Living Link Party! We will be featuring your post tonight so don't forget to drop by and grab your "featured" button. 🙂 Have a wonderful night!
I love chickpeas and this sounds awesome! I been following a only good carbs way of eating for the last two years and I'll be adding this to my recipe box.
That's awesome that you are doing only good carbs, I'm glad that you have new one to add to the list.
This looks so so delicious and filling!! My mouth watered as soon as I saw this! Thanks for joining us at #SaucySaturday.. Pinned of course!
Deborah Davis says
You are amazing! This Chickpea Jalapeño Salad is so mouthwatering to look at. I can't believe it's vegan! I am so fond of spicy foods and I love any dish with avocado and cilantro, so this is a hit with me. I can't wait to make it and share it with friends. I am so delighted that you shared your healthy and delicious recipe at the Healthy Happy Green Natural Party! I'm Pinning and sharing this!
Charlene Chan says
This was delicious! Thank you for the recipe.
Thanks Charlene for leaving me the comment, I'm glad you enjoyed it.
Wow, this looks delicious! Have pinned it to try soon.
Thanks Chessie, Enjoy!