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Savor the Flavor: Creamy Mashed Chickpea Salad with Fresh Dill Recipe

Blog post by Chef Lisa Brown of Free Flowing Health

Elevate your culinary experience with our Creamy Mashed Chickpea Salad, a flavorful and nutritious plant-based delight. Infused with fresh dill, zesty lemon, vibrant bell peppers, capers for a hint of brine, sweet relish, red onion, and a touch of vegan mayo, this salad is a medley of flavors and textures that's not only a treat for your taste buds but also a boon to your well-being. Let's explore the recipe and its fantastic health benefits.

Fresh dill
Fresh Dill


For the Mashed Chickpea Salad:

  • 2 cans (15 oz each) chickpeas, drained and rinsed.

  • 1 cup diced cucumber

  • 1 cup cherry tomatoes, halved

  • 1/2 cup finely chopped red onion

  • 1/4 cup fresh dill, chopped

  • 1/4 cup finely diced red bell pepper

  • 2 tablespoons capers (for a briny kick)

  • 2 tablespoons sweet relish

  • 2 cloves garlic, minced

For the Creamy Dill Dressing:

  • 1/4 cup vegan mayo

  • 2 tablespoons fresh lemon juice

  • 1 teaspoon Italian seasoning

  • Salt and pepper to taste


  1. Begin by mashing the chickpeas in a large mixing bowl. Use a potato masher or fork to achieve your desired consistency, leaving some chunks for texture.

  2. Add diced cucumber, halved cherry tomatoes, finely chopped red onion, fresh dill, finely diced red bell pepper, capers, sweet relish, and minced garlic to the mashed chickpeas. Mix thoroughly to combine.

  3. Prepare the creamy dill dressing by whisking together vegan mayo, fresh lemon juice, Italian seasoning, salt, and pepper. Adjust the seasoning as needed.

  4. Pour the creamy dill dressing over the mashed chickpea salad and stir to ensure all ingredients are evenly coated.

  5. Cover the salad and refrigerate for at least 30 minutes to let the flavors meld.

  6. Before serving, give the salad another gentle stir and taste for any final seasoning adjustments.

  7. Garnish with additional fresh dill for an extra burst of flavor.

Health Benefits:

  1. Plant-Powered Protein: Chickpeas are a plant-based protein powerhouse, perfect for vegans and vegetarians. Protein is essential for muscle health and overall vitality.

  2. Fiber for Digestion: High in dietary fiber, chickpeas support healthy digestion and help you feel satisfied, aiding in weight management.

  3. Antioxidant Rich: Fresh dill, cherry tomatoes, and red bell peppers offer a wealth of antioxidants, shielding your body from free radicals and promoting radiant skin.

  4. Heart Health: Our creamy dressing with capers and vegan mayo delivers savory flavor without added saturated fats, contributing to heart health and maintaining cholesterol levels.

  5. Hydration from Cucumbers: Cucumbers are hydrating and provide vital nutrients, including potassium, which promotes a healthy heart.

  6. Immunity Boost: Fresh dill supplies immune-boosting nutrients like vitamin C, bolstering your body's defenses.

  7. Lifestyle Enhancement: Embracing a diet rich in plant-based foods can lead to increased energy, improved digestion, and a reduced risk of various diseases.

Enjoyment Options:

Our Creamy Mashed Chickpea Salad is wonderfully versatile:

  • Lettuce Wraps: Serve it in crisp lettuce leaves for a low-carb, refreshing meal.

  • Standalone Delight: Enjoy it as a satisfying standalone salad, perfect for a light lunch or dinner.

  • Savory Sandwich: Layer it on a sandwich with fresh tomatoes, pickled onions, and your favorite toppings for a flavorful, vegan sandwich.

Ready to embark on a journey to improved health and well-being? Connect with Lisa, a lifestyle coach and private vegan chef at FreeFlowing Health. Lisa specializes in guiding individuals toward a more balanced and vibrant life through plant-based nutrition, healthy habits, and tailored support. To explore the path to better health and well-being, contact Lisa at or visit her website

Now, enjoy the Creamy Mashed Chickpea Salad and savor its blend of health and taste. Bon appétit!

Plant-based mashed chickpea salad
Mashed Chickpea Salad


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