Apple-Dill Chickpea Mash Wrap
This apple-dill chickpea mash makes a quick vegan lunch with chickpeas, celery, red bell pepper, apple, red onion, dill, lemon juice, vegan mayonnaise, and Dijon mustard. Mash most of the chickpeas, but leave some whole for texture. The apple adds a little sweetness, and dill and lemon keep the flavor fresh.
- 1 (19-oz [540-g]) can chickpeas (drained and rinsed)
- 1 cup (101 g) diced celery (about 2 stalks)
- 1 red bell pepper (diced)
- 1 apple (chopped (I used Gala))
- ¼ red onion (diced)
- 3 tbsp (45 ml) vegan mayonnaise
- 1 tbsp (15 ml) Dijon mustard
- 2 tbsp (1 g) fresh dill (chopped)
- 2 tbsp (30 ml) freshly squeezed lemon juice
- ½ tsp garlic powder
- ¼ tsp salt (or to taste)
- ¼ tsp pepper (or to taste)
- For sandwiches: whole grain bread lettuce and tomato
- For wraps: whole wheat wrap lettuce and tomato
- For toast: whole grain bread
- For salad: baby spinach salad mix and lemon tahini dressing
- In a large bowl, using a potato masher or the back of a fork, mash the chickpeas until about three-quarters of the chickpeas are mashed and the rest are left whole. Be mindful not to mash everything smooth; some bigger chunks make for the best texture.
- Add the celery, bell pepper, apple, red onion, mayonnaise, Dijon mustard, dill, lemon juice, garlic powder, salt and pepper to the bowl and stir them well to combine. If you would prefer to use a food processor, add the celery, bell pepper, apple and chickpeas, and pulse until they're chopped into 1-inch (2.5-cm) chunks. Remove the ingredients from the food processor, and add them to a large bowl to mix in the remaining ingredients (mayonnaise, Dijon mustard, dill, lemon juice, garlic powder, salt and pepper).
- Serve the chickpea mash in a sandwich, wrap, open-faced on toast or in a salad. Store leftovers in an airtight container in the fridge for 3 to 4 days
Serve this mash in a wrap with lettuce and tomato, pile it onto toast, make a sandwich, or add it to a spinach salad with lemon tahini dressing. The recipe takes 15 minutes and serves four, so it fits weekday lunches and simple meal prep. You do not need to cook anything.
Lauren McNeill includes this recipe in The Simple Vegan Kitchen. It offers an easy way to add more beans to lunch with familiar ingredients. Keep leftovers in an airtight container in the fridge for three to four days. Try chopped broccoli or diced carrot if you want to change the vegetables.
