Chickpea Sandwich Spread

By Angeline D. Brauer, DrPH, MHS, RDN

Ingredients

1 medium red onion, chopped fine
2 medium carrots, chopped fine
1-2 stalks celery, chopped fine
3 cups cooked garbanzo beans
1 tsp mushroom powder
1 tsp dried parsley
½ tsp dried basil
½ tsp garlic powder
½ tsp paprika powder
Salt to taste
1-2 tbsp oil

Instructions

  1. Sauté the diced onion in a small amount of oil or water until onions are soft and begin to brown. Add the carrots and celery and cook for 2-3 more minutes. Cover with lid while cooking to help the vegetables soften. Monitor and add small amounts of water to help prevent sticking or burning.
  2. In a medium sized bowl, slightly mash the garbanzo beans with a fork or potato masher. Don’t overdo as you want some of the beans to keep their shape. Add seasonings and stir well.
  3. Once the vegetables are cooked, add them to the seasoned beans and stir to combine. Drizzle with oil and season with salt to your taste.