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Whole Food Plant Based Chickpea Mash

Author: Molly Patrick of Clean Food Dirty Girl


  • 2 cups cooked garbanzo beans aka chickpeas, 430g
  • 1/4 cup red onion 35g, diced
  • 1/4 cup grated carrot 30g
  • 1/2 cup celery 50g, chopped
  • 2 teaspoons yellow mustard 15g
  • 1 tablespoon lemon juice 15ml
  • 5 turns fresh black pepper
  • 1/2 teaspoon sea salt


  • Place the garbanzo beans in a medium-sized bowl and mash them with a fork. You don’t have to mash them completely. If some garbanzo beans are left whole, it’s totally fine.
  • Add the red onion, carrot, celery, yellow mustard, lemon juice, black pepper and sea salt.
  • Stir until all of the ingredients are combined.
  • Serve on toasted sprouted grain bread or on cucumber rounds as a snack or appetizer. You can also put it in a sprouted grain tortilla or blanched collard leaf with some mixed greens and avocado and make a crazy delicious wrap.