Spicy Chickpea Mash
This spicy chickpea mash is easy, tasty and loaded with fiber. Try as a sandwich, wrap or dip and discover your new healthy lunchtime staple.
Servings: 4
Ingredients
- 2 cans chickpeas, rinsed and drained 19 fl oz or 540 ml
- 3-4 tbsp sriracha
- 1/4 cup mayonnaise
- 1/4 cup plain greek yogurt any fat %
- 2 green onions ends removed and finely chopped
- 1/2 lemon, juiced or 2 tbsp lemon juice
- salt and pepper to taste
Instructions
- Add ingredients to a large mixing bowl: Add rinsed and drained chickpeas, sriracha, mayonnaise, plain greek yogurt, green onions, lemon juice, salt and pepper to a large mixing bowl.
- Mash ingredients together: Using a fork or potato masher, mash chickpeas with other ingredients until they are well combined and chickpeas are broken down. The final mixture should have some 'chunks' remaining for texture.
- Garnish and serve: If serving immediately, prepare your sandwich, toast or dip, garnish as desired, and enjoy! If you’re making this for later, store in the fridge for up to 4 days in an airtight container.
Nutrition
Calories: 306kcal | Carbohydrates: 32g | Protein: 13g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 3g | Trans Fat: 0.03g | Cholesterol: 7mg | Sodium: 982mg | Potassium: 381mg | Fiber: 10g | Sugar: 1g | Vitamin A: 119IU | Vitamin C: 10mg | Calcium: 100mg | Iron: 3mg