Chickpea Mash Recipe Vegan: Easy, Creamy, and Delicious

Looking for a simple, nutritious, and delicious vegan dish that you can whip up in minutes? Chickpea mash is an incredibly versatile and flavorful recipe that fits the bill perfectly.

Whether you’re vegan, vegetarian, or just looking to add more plant-based meals into your rotation, this chickpea mash recipe packs a punch of protein, fiber, and wholesome ingredients. It’s creamy, tangy, and can be customized with your favorite herbs and spices.

Perfect for a quick snack, a sandwich spread, or a side dish, chickpea mash is a pantry staple waiting to happen.

This recipe is not only easy but also budget-friendly and incredibly satisfying. You can prepare it with canned chickpeas or cook your own from dried, making it adaptable to whatever you have on hand.

Plus, it’s gluten-free, dairy-free, and naturally vegan, making it suitable for a wide range of dietary needs. Let’s dive into why this chickpea mash will soon become one of your go-to recipes!

Why You’ll Love This Recipe

Chickpea mash is a fantastic alternative to traditional spreads like hummus or mayonnaise-based dips. It’s packed with plant-based protein and fiber, which means it will keep you feeling full and energized.

The creamy texture and mild nutty flavor make it a crowd-pleaser for all ages.

What makes this recipe even better is its flexibility. You can customize it with a variety of herbs, spices, and add-ins like roasted garlic, lemon juice, or smoked paprika to suit your taste.

It’s perfect for meal prep, sandwiches, wraps, or even as a topping for salads and roasted vegetables.

Plus, chickpeas are a pantry hero that store well, making this recipe convenient for busy weeknights or last-minute gatherings. If you enjoy this, be sure to check out our Thelma Sanders Squash Recipe for another wholesome vegan delight!

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed (or 1 ½ cups cooked chickpeas)
• 2 tablespoons tahini (optional for creaminess)
• 2 tablespoons fresh lemon juice
• 2 cloves garlic, minced
• 2 tablespoons extra-virgin olive oil
• ½ teaspoon ground cumin
• Salt and black pepper to taste
• 2-3 tablespoons water (to adjust consistency)
• Fresh parsley or cilantro for garnish (optional)

Equipment

• Medium mixing bowl
• Fork or potato masher
• Measuring spoons
• Knife and cutting board
• Optional: food processor or blender for smoother texture

Instructions

1. Prepare the chickpeas: If using canned chickpeas, drain and rinse them thoroughly under cold water. If using dried chickpeas, soak and cook them until tender before starting.
2. Mash the chickpeas: Place the chickpeas in a medium bowl. Using a fork or potato masher, start mashing until most chickpeas are broken down but still retain some texture. If you prefer a smooth mash, you can use a food processor.
3. Add the flavorings: Mix in the minced garlic, tahini, lemon juice, olive oil, and ground cumin. Stir well to combine.
4. Adjust consistency: Gradually add water, one tablespoon at a time, to reach your desired creamy consistency. Some like it chunkier, others smoother—adjust as you prefer.
5. Season and taste: Add salt and freshly ground black pepper to taste. Mix well and taste, adjusting lemon juice or garlic if needed.
6. Garnish and serve: Sprinkle fresh parsley or cilantro on top for a burst of color and freshness.
7. Store leftovers: Transfer any leftovers into an airtight container and refrigerate for up to 3 days. Stir before serving again.

Tips & Variations

For an extra smoky flavor, add a pinch of smoked paprika or a dash of chipotle powder.

You can swap tahini for almond butter or skip it altogether if you prefer a lighter mash. Roasted garlic gives a deeper, sweeter flavor compared to raw garlic.

Feel free to experiment with fresh herbs like dill or basil for a different twist.

For a Mediterranean spin, add chopped sun-dried tomatoes and kalamata olives. Or mix in finely diced red onion and a splash of apple cider vinegar for a tangy bite.

The mash also freezes well—just thaw and stir before serving.

Want to try more creative vegan dishes? Check out our Pesto Recipe Marcella Hazan or the refreshing Peach Balsamic Vinaigrette Recipe to complement your chickpea mash perfectly.

Nutrition Facts

Serving Suggestions

Chickpea mash is incredibly versatile and can be served in numerous ways. Spread it on toasted whole-grain bread or pita for a quick sandwich.

Use it as a dip for fresh veggies like carrots, cucumber, or bell peppers for a healthy snack.

It also works wonderfully as a topping for baked potatoes or roasted vegetables. For a more substantial meal, add it to grain bowls with quinoa, roasted veggies, and a drizzle of tahini sauce.

If you enjoy experimenting with side dishes, be sure to explore our Pickled Cherry Pepper Recipe for a tangy, spicy complement to the mild chickpea mash.

Conclusion

This chickpea mash recipe is a fantastic addition to your vegan cooking repertoire. It’s simple, wholesome, and packed with flavors that can be tailored to your liking.

Whether you’re looking for a quick snack, a healthy spread, or a side dish, this mash delivers on all fronts.

Chickpeas are such a powerful ingredient, providing not only great taste but also essential nutrients that support a balanced diet. By mastering this basic recipe, you open the door to countless variations and creative dishes.

Don’t hesitate to experiment with herbs, spices, and accompaniments to find your perfect blend.

For more inspiring recipes that fit your lifestyle, check out our Personalized Recipe Book Stand post to organize your favorites and keep culinary creativity flowing.

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