Chickpea Salad Sandwich

Why You’ll Love This Recipe

This sandwich is a hearty, no-cook option that comes together in minutes with pantry staples. It’s vegan-friendly, loaded with plant protein and fiber, and easily customizable to suit your taste. Whether you’re looking for a healthy lunch, picnic meal, or meatless Monday option, this chickpea salad is filling, flavorful, and refreshingly simple.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

canned chickpeas (rinsed and drained)
celery (finely chopped)
red onion (finely chopped)
dill pickles or relish
vegan or regular mayonnaise
Dijon mustard
lemon juice
garlic powder
salt and pepper
bread slices, sandwich rolls, or wraps
lettuce, tomato slices, or sprouts (for serving)

Directions

1. Add chickpeas to a large mixing bowl and mash with a fork or potato masher until mostly broken down but still chunky.
2. Stir in chopped celery, onion, and pickles or relish.
3. Add mayonnaise, Dijon mustard, lemon juice, garlic powder, salt, and pepper. Mix until fully combined.
4. Taste and adjust seasoning as needed.
5. Spoon the chickpea salad onto your choice of bread, roll, or wrap.
6. Top with lettuce, tomato, or sprouts if desired, and serve immediately.

Servings and timing

This recipe makes about 3 to 4 sandwiches and takes around 10 to 15 minutes to prepare.

Variations

• Make it spicy: Add a dash of hot sauce, cayenne, or chopped jalapeños.
• Use Greek yogurt: For a lighter option, substitute some or all of the mayo with plain Greek yogurt.
• Add fresh herbs: Mix in chopped dill, parsley, or chives for added freshness.
• Try different add-ins: Chopped bell peppers, grated carrots, or sliced olives work great.
• Serve in different ways: Spoon onto lettuce leaves for a low-carb wrap or scoop with crackers.
• Add crunch: Toss in sunflower seeds or chopped nuts for texture.

Storage/Reheating

Store the chickpea salad in an airtight container in the refrigerator for up to 4 days. It’s best served cold or at room temperature. It’s not suitable for reheating, but leftovers make an easy grab-and-go meal or snack.

FAQs

Do I need to cook the chickpeas?

No, canned chickpeas are fully cooked. Just drain and rinse them before using.

Can I use dried chickpeas?

Yes, but they must be soaked, cooked, and cooled before making the salad.

Is this sandwich vegan?

Yes, if you use vegan mayo or another plant-based dressing.

Can I make this gluten-free?

Yes, simply serve the salad on gluten-free bread or in lettuce wraps.

How do I mash the chickpeas?

Use a fork, potato masher, or even a food processor for a finer texture—just don’t overprocess.

Can I prep this salad ahead of time?

Absolutely. It stores well in the fridge and the flavors improve as it sits.

What bread is best for this sandwich?

Any sandwich bread, roll, pita, or tortilla works well. Choose whole grain for extra fiber.

Is this chickpea salad kid-friendly?

Yes, just adjust seasoning and texture as needed for picky eaters.

Can I freeze the chickpea salad?

It’s not recommended as the texture changes significantly when thawed.

What else can I use this filling for?

Serve it in wraps, on crackers, in lettuce cups, or as a dip with veggies.

Conclusion

The Chickpea Salad Sandwich is a satisfying, easy-to-make meal that’s both nutritious and delicious. With creamy, crunchy textures and customizable flavors, it’s a perfect meatless option for lunch or dinner. Whether you’re meal prepping or whipping up a quick bite, this plant-powered sandwich will quickly become a go-to favorite.

Chickpea Salad Sandwich

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A creamy, crunchy, and flavorful plant-based sandwich made with mashed chickpeas, fresh veggies, and savory seasonings—perfect for a quick, protein-rich meal.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 10 minutes
• Yield: 3 to 4 sandwiches
• Category: Sandwich
• Method: No-Cook
• Cuisine: American
• Diet: Vegan

Ingredients

• 1 can (15 oz) chickpeas, rinsed and drained
• 1 celery stalk, finely chopped
• 1/4 cup red onion, finely chopped
• 2 tbsp dill pickles or relish
• 3 tbsp vegan or regular mayonnaise
• 1 tsp Dijon mustard
• 1 tbsp lemon juice
• 1/2 tsp garlic powder
• Salt and pepper to taste
• 4 slices bread, sandwich rolls, or wraps
• Lettuce, tomato slices, or sprouts (for serving)

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Instructions

1. Add chickpeas to a large bowl and mash with a fork or potato masher until mostly broken down but still chunky.
2. Stir in chopped celery, red onion, and dill pickles or relish.
3. Add mayonnaise, Dijon mustard, lemon juice, garlic powder, salt, and pepper. Mix well.
4. Taste and adjust seasonings if needed.
5. Spoon mixture onto bread, rolls, or wraps.
6. Top with lettuce, tomato, or sprouts if desired. Serve immediately.

Notes

• Add hot sauce, cayenne, or jalapeños for a spicy kick.
• Substitute Greek yogurt for a lighter version.
• Mix in fresh herbs like dill or parsley for extra flavor.
• Try bell peppers, shredded carrots, or olives as add-ins.
• Serve in lettuce cups or with crackers for a low-carb option.
• Add sunflower seeds or chopped nuts for crunch.

Nutrition

• Serving Size: 1 sandwich
• Calories: 280
• Sugar: 3g
• Sodium: 450mg
• Fat: 13g
• Saturated Fat: 1g
• Unsaturated Fat: 11g
• Trans Fat: 0g
• Carbohydrates: 30g
• Fiber: 7g
• Protein: 9g
• Cholesterol: 0mg