top of page

Sweet and Spicy Smashed Chickpea Quesadilla

Updated: Feb 3, 2022

Here's why I love this recipe (other than it's delicious) — the smashed chickpeas can be used in a variety of ways. Eat by itself, make lettuce wraps, add to a salad or make it as a sandwich. This quesadilla is bursting with sweetness from the onions and savory from the spiced chickpeas. It was inspired by one of my favorite cookbooks, Power Plates (highly recommend). It's easy to make and perfect as a snack (save the other half for later), dinner or as a fun appetizer for your party guests.

Try it and let me know what you think!


  • 1 Tbsp avocado or olive oil (substitute water or veggie broth for oil-free)

  • 1 yellow onion, sliced

  • 1 tsp maple syrup

  • 1 can of chickpeas, drained (keep the liquid and go find yourself a yummy aquafaba recipe!)

  • 2 Tbsp vegan mayo (try this vegan mayo recipe for oil-free vegan mayo!)

  • 1 Tbsp cumin

  • 1 tsp smoked paprika

  • juice of 1 lime

  • 1/4 cup chopped cilantro

  • 1/4 tsp salt

  • 1 cup spinach

  • 2 large whole wheat tortillas

How to Make

  1. Heat the oil on high in a stove top pan.

  2. Add sliced onion and maple. Cook on medium - high for 2-3 minutes until translucent.

  3. Reduce heat to low-medium and cook onions for 20-25 minutes, stirring every 5-7 minutes. Add a bit of water to deglaze the pan if they start to stick.

  4. In a medium size bowl, add chickpeas, mayo, cumin, paprika, lime and salt. Mash the chickpeas with a fork or a potato masher works perfectly. Alternatively, you can use a food processor.

  5. Once blended, return to bowl and mix in cilantro.

  6. Place one tortilla on a large stove top pan (recommend brushed with oil to help make the tortilla a bit crispy).

  7. Add the onion mixture and spread out evenly. Add the chickpea mash followed by the spinach (both spread out evenly) and second tortilla on top.

  8. Cook each side on medium heat (about 2-3 minutes each side, but keep an eye on it so it doesn't burn!).

  9. Flip and brown the other side. *

  10. Garnish with avocado, more cilantro, sriracha or kraut!

*Suggestion: Press the top tortilla down a bit so that both sides stick to the mixture before trying to flip. To flip, use a large spatula or two!

Delicious and nutritious additions: Avocado, more cilantro, and sriracha or kraut

Nutrition Information

Per serving (6 servings): 170 calories, 22 grams carbohydrates (17 grams net carbohydrates), 5 grams fiber, 6 grams protein, 8.5 grams fat, 2039 milligrams sodium

Good source of copper, iron

Excellent source of vitamin A, vitamin K, manganese


bottom of page