This Apple Dill Chickpea Mash is the perfect easy, healthy lunch recipe that can be meal prepped ahead of time!

It’s been a while since I’ve shared a new recipe, and for good reason! This year has been super exciting and busy because…

I WROTE MY FIRST COOKBOOK!!

Seriously, I can’t believe it.

When I signed the cookbook contract about a year ago now, I wasn’t even sure if I’d be able to do it. How could I run a business full time, see clients, and still have a life while recipe testing, perfecting, and writing an entire cookbook? Fast forward a year later and I’m so proud that I did it, and of how this cookbook turned out.

When I decided to write The Simple Vegan Kitchen, I knew I didn’t want it to be your average cookbook. As a Registered Dietitian, I wanted to provide you with the tools to feel your best on a total or partial plant-based diet by teaching you how to create balanced, nourishing meals and snacks, what nutrients you need to be focusing on, and then how to implement those teachings through delicious recipes that you actually want to eat.

And so The Simple Vegan Kitchen was born!

What’s included?

60 well-balanced, simple plant-based recipes
Gorgeous full page photography with every single recipe
A full explanation of my Balanced Plate Approach and how to implement it
A 30-day sample meal plan to help you feel your best
Evidence-based information about the nutrients to focus on on a plant-based diet and how to easily get them
Tips and tricks for feeling satisfied from your food

It’s available for pre-order NOW on Amazon, Barnes & Noble, and Indigo! If you preorder, you’ll be one of the first to get the book on launch day, January 3, 2023 (for US and Canada)!

Why preorder?

Preordering shows retailers that people are excited about the book, so they can order and feature it more! It also helps the book get on bestseller lists, and makes sure that you’re the first to receive it when it comes out!

When you preorder, be sure to hold on to your receipt, because as soon as it’s ready, everyone who preorders before the release date will get access to a BONUS recipe bundle! Keep your eyes peeled on my Instagram for updates about the bundle.

Okay, let’s get into the Apple Dill Chickpea Mash recipe!

This is straight from The Simple Vegan Kitchen, and actually was one of the first recipes that I tested for the cookbook! Personally, I’m always looking for quick, easy and healthy lunch recipes that keep well in the fridge so they can be prepped ahead of time, and this Apple Dill Chickpea Mash checks all of the boxes! Some of my other favorites are my Vegan Pesto Pasta Salad and Butternut Squash Vegan Chili.

I love making a batch of this ahead of a busy week to have in wraps, sandwiches or with crackers. It’s packed with protein, carbs, fiber, healthy fats and veggies and so much flavor.

The other great thing about this vegan chickpea tuna salad is that it can be made in one bowl! One bowl or one-pan meals like this or my Sticky Sesame Chickpeas are game-changers for busy days. Or, if you prefer salads for lunch, this Crunchy Chickpea Salad or Vegan Caesar Salad with Chickpea Croutons are both great options.

What does Chickpea Mash taste like?

Chickpea mash mimics the flaky texture of tuna salad, and pretty much takes on the flavor of whatever you mix with it! This Apple Dill Chickpea Mash obviously has an apple-dill flavor, but we also add red onion, bell peppers, dijon mustard, vegan mayo, garlic powder and lemon juice so there’s tons of flavor!

How to store leftovers

I recommend refrigerating leftovers in an airtight container for up to 5 days. This chickpea mash doesn’t freeze well.

What if I don’t have fresh dill on hand?

If you don’t have any fresh dill on hand or don’t feel like buying it, dried dill weed works, too! To change the amount of fresh herbs to dried herbs I recommend decreasing the amount by 2/3. For this recipe, instead of using 2 tbsp of fresh dill, you’d use 2 tsp dried dill weed.

How to eat this Apple Dill Chickpea Mash

My favorite ways to eat this chickpea mash are in a wrap, on a sandwich, or with crackers! It also tastes great mixed into a salad or as a veggie dip (thickly sliced bell peppers work well).

How to make this Chickpea Mash

Using a potato masher or the back of a fork, in a large bowl, 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, mayonnaise, Dijon mustard, dill, lem- on 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 (may- onnaise, 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.

Recipe Notes

Feel free to add more of any of the ingredients to suit your taste preferences!
If you don’t have chickpeas on hand white beans would also work well for this recipe.
If you’d prefer a chickpea mash using tahini instead of mayo for creaminess, try my Easy Vegan Tuna Salad!

Wrap sliced in half with apple dill chickpea mash inside, bell pepper and green lettuce.

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Apple-Dill Chickpea Mash

This Apple-Dill Chickpea Mash is a lunchtime staple in my house for a reason: It’s quick, easy and packed with flavor! Plus, it’s a great way to add an extra serving of beans into your day and is totally kid-approved. If you struggle with finding a way to eat beans that you enjoy, this recipe is the perfect introduction! I love serving this chickpea mash on toast, in a wrap or in a salad.

Course dip, lunch, Main Course, Salad, Side Dish, Snack

Cuisine American

Keyword chickpea mash, Easy Recipe, healthy lunch, meal prep, vegan lunch

Prep Time 15

Total Time 15

Servings

Author Lauren McNeill, RD

Ingredients

540 ml canned chickpeas drained and rinsed
1 cup diced celery about 2 stalks
1 red bell pepper diced
1 apple diced
3 tbsp vegan mayonnaise
1 tbsp Dijon mustard
2 tbsp fresh dill chopped
2 tbsp lemon juice
1/.2 tsp garlic powder
1/4 tsp salt plus more to taste
1/4 tsp pepper plus more to taste

For serving

Whole grain bread for sandwiches
Whole wheat wraps for wraps
Crackers or veggies for a dip

Instructions

Using a potato masher or the back of a fork, in a large bowl, 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, mayonnaise, Dijon mustard, dill, lem- on 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 (may- onnaise, 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.

Notes

Feel free to adjust the vegetable and sea- soning ratios as you like! This is also great with red onion, chopped broccoli florets or diced carrot.

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Recipes like this Chickpea Mash

Easy Vegan Tuna Salad Chickpea Mash

Rosemary Butternut Squash & Tofu Sandwich [Vegan]

Smoky Maple Beans on Toast

Vegan Clubhouse Sandwich with Coconut Bacon

Want more recipes and plant-based nutrition information? Check out my Instagram, TikTok, Pinterest and Youtube !

Want to learn how to thrive on a plant-based diet? Check out my online program, Thriving on Plant-Based Fundamentals!

Looking for more plant-based recipes? Get my favorite soup recipes exclusively in my e-cookbook, Everyday Vegan Soup!

Need some guidance on your journey with a vegan, vegetarian, or plant-based diet? We can work together virtually! Book your FREE 15-minute consultation to see if we’d be a good fit!