Mediterranean Smash

Get ready to savor the vibrant, bold flavors of the Mediterranean with this quick and easy Mediterranean Smash recipe! Featuring smashed chickpeas as a hearty base, this dish is bursting with fresh, colorful ingredients like juicy cherry tomatoes, crisp cucumber, briny kalamata olives, and creamy crumbled feta cheese. Enhanced with aromatic garlic, zesty lemon juice, and a sprinkle of cumin and paprika, every bite delivers a perfect balance of tangy, salty, and savory goodness. Ready in just 15 minutes with no cooking required, this versatile dish is ideal as a refreshing dip served with pita bread, a satisfying snack paired with crackers, or a flavorful topping for salads and wraps. Experience Mediterranean cuisine at its finest with this irresistibly simple, nutrient-packed recipe!

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 1 can (15 oz) canned chickpeas (garbanzo beans), drained and rinsed
• 2 tablespoons extra virgin olive oil
• 2 tablespoons fresh lemon juice
• 1 clove garlic, minced
• 0.25 cup red onion, finely diced
• 0.5 cup cherry tomatoes, quartered
• 0.5 cup cucumber, diced
• 0.25 cup kalamata olives, pitted and chopped
• 0.25 cup feta cheese, crumbled
• 2 tablespoons fresh parsley, chopped
• 0.5 teaspoon ground cumin
• 0.5 teaspoon paprika
• 0.25 teaspoon salt
• 0.25 teaspoon black pepper
• 1 package (optional) pita bread or crackers, for serving

Directions

Step 1

In a large mixing bowl, add the drained and rinsed chickpeas.

Step 2

Using a fork or potato masher, gently smash the chickpeas until they are broken down but still have some texture. Avoid mashing them into a paste.

Step 3

Drizzle the olive oil and lemon juice over the mashed chickpeas. Add the minced garlic and stir to combine.

Step 4

Fold in the diced red onion, cherry tomatoes, cucumber, kalamata olives, and crumbled feta cheese.

Step 5

Sprinkle in the chopped parsley, ground cumin, paprika, salt, and black pepper. Mix everything together thoroughly.

Step 6

Taste the mixture and adjust the seasonings as needed, adding more lemon juice, salt, or spices to suit your preferences.

Step 7

Transfer the Mediterranean Smash to a serving bowl and garnish with a sprinkle of parsley or a drizzle of olive oil if desired.

Step 8

Serve immediately with pita bread, crackers, or as a topping for salads and wraps. Enjoy!

Nutrition Facts

Serving size	953.9 grams (953.9g)

Amount per serving	% Daily Value*
Calories	1463

Total Fat 65.80g	84%
Saturated Fat 15.30g	77%
Polyunsaturated Fat 0.00g
Cholesterol 50mg	17%
Sodium 3230mg	140%
Total Carbohydrate 174.10g	63%
Dietary Fiber 40.80g	146%
Total Sugars 30.60g
Protein 56.80g	114%

Vitamin D 0IU	0%
Calcium 659mg	51%
Iron 18mg	99%
Potassium 2036mg	43%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 39.1%

Protein: 15.0%

Carbs: 45.9%