Smashed Chickpea Sandwich Spread (Mediterranean Style)

A Discovery in the Streets of Tel Aviv

I first tasted something similar to this during a late morning walk through Carmel Market in Tel Aviv, when the sun was already turning fierce and vendors were calling out their last-minute lunch specials. An elderly woman at a small stand handed me a warm pita stuffed with something chunky and creamy, speckled with green herbs and pink paprika. "Taste," she insisted in Hebrew, "it's like hummus, but not hummus." She was right. The texture was chunkier, more substantial, with pieces of cucumber adding crunch and freshness that cut through the rich, lemony chickpeas. That simple sandwich became my obsession for the rest of the trip.

When I returned home, I recreated it from memory, adjusting and tasting until I got that same satisfying bite—creamy enough to spread easily, but textured enough to feel like a proper meal. This smashed chickpea spread has since become my go-to quick lunch, especially when I'm between recipe testing and need something nourishing but fast. It's essentially a deconstructed chickpea salad that works beautifully as a sandwich filling, but I've also served it as a dip with vegetables, spread it on crackers for quick snacks, and even used it as a protein-rich topping for grain bowls.

Why You'll Love This Recipe

This spread is incredibly versatile and comes together in less than 10 minutes, making it perfect for meal prep or those moments when hunger strikes unexpectedly. Unlike traditional hummus that requires a food processor and careful blending, this recipe embraces a rustic, roughly-mashed texture that celebrates the chickpeas themselves. Each bite delivers protein, fiber, and healthy fats—a complete nutritional package that keeps you satisfied for hours.

The beauty lies in its simplicity. You're essentially combining cooked chickpeas with a few fresh ingredients and a creamy, tangy dressing. The yogurt (use your favorite plant-based variety) adds probiotics and a lovely tang, while the mustard brings a subtle sharpness that makes the whole thing sing. The cucumber isn't just for crunch—it adds hydration and freshness that prevents the spread from feeling too heavy.

Pro Tips for the Best Results

The key to perfect texture is in the mashing. I like to use a fork and mash the chickpeas in a bowl, leaving some half-crushed and others fully broken down. This creates a varied texture that's far more interesting than a uniform paste. If you prefer something smoother, pulse the chickpeas briefly in a food processor, but stop before it becomes completely smooth—you want some chunky character remaining.

For the plant-based yogurt, I've tested this with soy, coconut, and almond-based varieties, and they all work beautifully. My personal favorite is unsweetened soy yogurt because it has the tangiest flavor and thickest consistency, most similar to Greek yogurt. Coconut yogurt works wonderfully too, though it adds a subtle sweetness. Whatever you choose, make sure it's plain and unsweetened.

The olive oil measurement in the original recipe seemed high (1 lb would be excessive!), so I've adjusted it to 2 tablespoons, which is perfect for binding everything together without making it greasy. Use good quality extra virgin olive oil here—since there are so few ingredients, each one really shines through.

Variations & Serving Suggestions

This base recipe is wonderfully adaptable. For a Mediterranean twist, add chopped sun-dried tomatoes, Kalamata olives, and fresh basil. If you're craving Middle Eastern flavors, stir in tahini, cumin, and fresh parsley. I love making a spicy version by adding harissa paste or diced jalapeños and extra paprika.

For those avoiding allium, simply omit the onion and add extra cucumber and perhaps some celery for crunch. If you can't tolerate soy or coconut yogurt, replace it with mashed avocado or additional olive oil mixed with extra lemon juice—it will be richer but equally delicious.

Serve this spread on crusty sourdough toast, stuffed into pita pockets with lettuce and tomatoes, rolled into wraps with shredded carrots and sprouts, or alongside fresh vegetables as a protein-rich dip. I especially love it on everything bagels with sliced tomatoes and microgreens for a satisfying breakfast.

Storage & Make-Ahead Magic

This spread actually improves after sitting for an hour or two, as the flavors meld together beautifully. Store it in an airtight container in the refrigerator for up to 4 days. The cucumber may release some water over time, so give it a good stir before serving and drain any excess liquid if needed.

For meal prep, I make a double batch on Sunday and portion it into individual containers alongside cut vegetables and crackers for easy grab-and-go lunches throughout the week. While I don't recommend freezing this due to the fresh cucumber and yogurt, you can freeze just the mashed chickpea base (without the cucumber and yogurt) for up to 2 months, then thaw and add the fresh ingredients when ready to serve.