Mashed Chickpea Salad with Dill & Capers

5.0
(5)
5 Reviews

This creamy yet light vegan salad is full of bright, herby goodness. On its own, it's great to serve alongside a sandwich or veggie burger in place of potato salad or coleslaw. You can also make it into a light lunch by adding a handful of arugula to enjoy it as a green salad. Double the recipe and refrigerate to have on hand throughout the week.

By
Carolyn Casner
Carolyn Casner

Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website.

EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Jessica Ball, M.S., RD
Jessica Ball
Reviewed by Dietitian Jessica Ball, M.S., RD
Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes.
EatingWell's Editorial Guidelines
Prep Time:
10 mins
Total Time:
10 mins
Servings:
4
Yield:
2 cups
Nutrition Profile:
Nut-Free Dairy-Free Vegan Vegetarian Egg-Free Gluten-Free
Jump to Nutrition Facts
Mashed Chickpea Salad with Dill & Capers
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Ingredients

  • 1 (15 ounce) can low-sodium chickpeas, rinsed

  • ⅓ cup finely chopped celery

  • ¼ cup vegan mayonnaise

  • ¼ cup chopped fresh dill

  • 1 scallion, finely chopped

  • 2 teaspoons capers, chopped

  • 2 teaspoons lemon juice or more to taste

  • ¼ teaspoon ground pepper

Directions

  1. Place chickpeas in a clean kitchen towel. Fold the towel over and gently rub the chickpeas to release any loose skins. Discard the skins; transfer the chickpeas to a medium bowl. Mash the chickpeas with a fork. Add celery, mayonnaise, dill, scallion, capers, lemon juice and pepper; stir until well coated.

Tips

To make ahead: Cover and refrigerate for up to 4 days.

Originally appeared: EatingWell.com, August 2020

Nutrition Facts (per serving)

186 Calories
12g Fat
16g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1/2 cup
Calories 186
% Daily Value *
Total Carbohydrate 16g 6%
Dietary Fiber 5g 16%
Total Sugars 3g
Protein 5g 10%
Total Fat 12g 15%
Saturated Fat 1g 6%
Vitamin A 93IU 2%
Vitamin C 2mg 2%
Folate 34mcg 8%
Sodium 262mg 11%
Calcium 36mg 3%
Iron 1mg 4%
Magnesium 19mg 4%
Potassium 110mg 2%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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