Smashed Chickpea Pumpkin Salad
There’s something so comforting about the combination of creamy roasted pumpkin and protein-packed chickpeas. This Smashed Chickpea Pumpkin Salad brings those two together beautifully — a satisfying mix that’s earthy, tangy, and just a little bit indulgent. Whether you’re meal-prepping for the week, packing lunch, or serving it with warm toast on a chilly day, this salad is a delicious way to enjoy fall produce and nourishing plant-based ingredients.
Why You’ll Love This Smashed Chickpea Pumpkin Salad
This salad is everything you want in an easy plant-based meal. It’s creamy yet refreshing, savory yet slightly sweet from the roasted pumpkin, and the pickled cucumbers add the perfect tangy crunch.
Here are just a few reasons why you’ll love it:
- Protein-packed and fiber-rich: Thanks to chickpeas, this salad is naturally filling and satisfying.
- Perfect for meal prep: It keeps well in the fridge for a few days, making it great for lunches or quick dinners.
- Balanced and flavorful: The combination of earthy pumpkin, zesty pickles, and creamy tahini dressing hits all the right notes.
- Simple ingredients, big flavor: Every ingredient is easy to find, yet when mixed together, the result is irresistible.
- Vegan and gluten-free: Naturally free from dairy and gluten, this salad suits a wide range of diets without any compromise on taste.
Ingredients You’ll Need
For the salad base:
- 1 can (about 240 g drained) chickpeas, smashed
- 300 g roasted Hokkaido pumpkin, roughly mashed
- 2 pickled cucumbers, finely chopped
- ½ red onion, finely chopped
- ⅓ cup parsley, chopped
For the dressing:
- 3 tbsp tahini
- 1 tbsp Dijon mustard
- 2 tbsp olive oil
- 2 tbsp balsamic vinegar
- 2 tbsp pickle juice
- ½ tsp salt
- ½ tsp paprika
- ½ tsp black pepper
Serving Suggestions
This salad is incredibly versatile and can be enjoyed in countless ways. Here are some of my favorite ideas:
- On toast: Spread a generous layer of the salad on whole-grain or sourdough toast and top with extra parsley or pumpkin seeds for crunch.
- As a wrap: Fill a tortilla or flatbread with a scoop of the salad, add lettuce or arugula, and roll it up for a quick lunch.
- With crackers: Serve as a dip or spread alongside crunchy seed crackers.
- As a side dish: Pair it with roasted vegetables, baked potatoes, or a bowl of quinoa for a wholesome meal.
- In a salad bowl: Layer it over mixed greens and drizzle with a little extra olive oil for a light and balanced meal.
Tips and Variations
- Add crunch: Sprinkle toasted pumpkin seeds or sunflower seeds on top for extra texture.
- Switch up the veggies: Add grated carrots, roasted red peppers, or baby spinach for color and freshness.
- Use another squash: Butternut or kabocha squash work well instead of Hokkaido.
- Make it spicier: Add a pinch of chili flakes or smoked paprika for a kick.
- Add sweetness: A few chopped dried cranberries or pomegranate seeds balance the savory flavors beautifully.
Frequently Asked Questions (FAQs): Smashed Chickpea Pumpkin Salad
1. Can I use canned pumpkin instead of roasted Hokkaido?
You can, but the texture will be smoother and the flavor less rich. Roasted Hokkaido adds a nutty depth and natural sweetness that makes this salad special. If using canned pumpkin, choose unsweetened and mix it gently to avoid a purée consistency.
2. What’s the best way to roast Hokkaido pumpkin?
Slice the pumpkin into cubes, toss with olive oil, salt, and pepper, and roast at 200°C (400°F) for 25–30 minutes. You don’t need to peel Hokkaido — its skin softens when roasted.
3. Can I make this oil-free?
Yes! You can omit the olive oil and increase the tahini slightly for a creamy consistency. The balsamic vinegar and pickle juice will still provide plenty of flavor.
4. What can I use instead of tahini?
If you’re out of tahini, almond butter or cashew butter are great substitutes. They’ll give a slightly different but still delicious taste.
5. Can I use fresh cucumbers instead of pickled?
You can, but the pickled cucumbers add acidity and balance to the creamy dressing. If using fresh ones, add an extra splash of vinegar or lemon juice.
6. Is this salad good for meal prep?
Absolutely. It lasts several days in the fridge, making it ideal for packed lunches. The flavors deepen over time, and it holds up well without getting soggy.
7. What’s the best bread to serve with it?
Rustic breads like sourdough, wholegrain, or rye pair perfectly. You can also serve it with pita, flatbread, or even crackers.
8. How can I make it gluten-free?
This recipe is naturally gluten-free — just make sure the Dijon mustard and balsamic vinegar you use are certified gluten-free.
Check out more recipes:
Moroccan Cauliflower Couscous Salad
Smashed Chickpea Pumpkin Salad
Ingredients
Salad
- 1 can chickpeas drained and smashed
- 300 g roasted Hokkaido pumpkin roughly mashed
- 2 pickled cucumbers finely chopped
- ½ red onion finely chopped
- ⅓ cup fresh parsley chopped
Dressing
- 3 tbsp tahini
- 1 tbsp Dijon mustard
- 2 tbsp olive oil
- 2 tbsp balsamic vinegar
- 2 tbsp pickle juice
- ½ tsp salt
- ½ tsp paprika
- ½ tsp black pepper
Instructions
- Drain and rinse the chickpeas, then mash roughly in a large bowl with a fork or potato masher.
- Mix in the roasted and roughly mashed Hokkaido pumpkin.
- Stir in chopped pickled cucumbers, red onion, and parsley.
- In a small bowl, whisk together tahini, Dijon, olive oil, balsamic vinegar, pickle juice, salt, paprika, and pepper until smooth.
- Pour the dressing over the salad and mix thoroughly.
- Enjoy with toast, sourdough, or flatbread — or store for later.
