1 15-ounce can of chickpeas, drained and rinsed

1/2 lemon, juiced and zested (for 1 tsp zest)

1 tbsp olive oil

2 tbsp kalamata olives, pitted and chopped

1/2 cup chopped celery

1/4 cup chopped red onion

1 Tbs fresh chopped parsley

3 tbsp raw sunflower seeds

salt and pepper, to taste

zoomed in view of a bowl of smashed chickpea salad


1. Chop olives, celery, onion, and parsley

2. Zest and juice lemon

3. Drain and rinse chickpeas

4. Add chickpeas, lemon juice, 1 teaspoon of zest, and olive oil to a bowl

5. Using a potato masher or fork, mash chickpeas to a coarse paste.

6. Mix in the chopped ingredients, and sunflower seeds,

7. Season to taste.

8. Enjoy on a bed of greens or as a filling for your favorite sandwich 

(We LOVE using romaine lettuce leaves as a vehicle.)

Source: Nutrient data for this listing was provided by USDA Food Composition Database

Nutrition information for recipes is calculated by retrieving and compiling individual food data from the USDA database. Factors such as brand selection, size of produce, and preparation can change nutrition information in any recipe. We offer this information as an estimate only.


Nutrition Facts

Amount/Serving % Daily Value*

Calories per Serving: 353

Calcium: 123mg: 12%

Iron: 4mg: 22%

Potassium: 708mg: 15%

Total Fa:t 14.6g: 22%

Saturated Fat: 1.6g: 8%

Trans Fat: 0.0g: 0%

Cholesterol: 0mg: 0%

Sodium: 661mg: 28%

Vitamin D: 0mcg: 0%

Total Carbohydrates: 44g: 14%

Dietary Fiber: 13g: 53%

Total Sugars: 5g

Protein: 13g

smashed chickpea salad close up with fork

For more healthy recipes, specific dietary needs, or personalized meal plans, contact Julia at 704-577-8066