
By Nisha Melvani
10-Minute Healthy Chickpea Mash
Instructions
Prep:10min
10-Minute healthy Chickpea Mash made with 8 budget-friendly ingredients. This quick plant-based lunch or snack is loaded with nutrients. It's rich in fiber, protein, iron, and heart-healthy fats. It keeps for 5 days in the fridge and will help you meet your healthy eating goals!
Updated at: Sun, 07 Jan 2024 00:59:22 GMT
Nutrition balance score
Great
Glycemic Index
38
Low
Glycemic Load
17
Moderate
Nutrition per serving
Calories444.1 kcal (22%)
Total Fat24 g (34%)
Carbs45.5 g (18%)
Sugars9.5 g (11%)
Protein16.5 g (33%)
Sodium832.5 mg (42%)
Fiber14.2 g (51%)
% Daily Values based on a 2,000 calorie diet
Ingredients
2 servings

1 x 15 ouncecan chickpeas
drained and rinsed, or 1 1/2 cups cooked

⅓ cupred bell pepper
finely chopped

⅓ cupcarrot
finely chopped

⅓ cuppepperoncini
finely chopped, jarred

1 tablespoonpepperoncini juice
from jar

⅓ cuptahini

1 teaspoonmaple syrup
or to taste

2 teaspoonsdijon mustard

¾ teaspooncrushed red pepper

1clove garlic
Instructions
View on Cooking For Peanuts
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