Chickpea Salad Sandwich

Why You’ll Love This Recipe

The Chickpea Salad Sandwich is the ultimate in both flavor and convenience. It’s creamy, crunchy, and full of fresh ingredients. The chickpeas create a base that mimics traditional chicken or tuna salad, but with a lighter, plant-based twist. The dressing is creamy yet tangy, making every bite flavorful without being heavy. Add in crunchy veggies like celery, carrots, and red onion, and you’ve got a wholesome, satisfying sandwich that’s perfect for any time of day. It’s customizable, quick to prepare, and can be made ahead of time for easy meals throughout the week.

Ingredients

  • 1 can (15 ounces) chickpeas, drained and rinsed

  • 2 tablespoons vegan mayonnaise (or regular mayo if not vegan)

  • 1 tablespoon Dijon mustard

  • 1 tablespoon lemon juice

  • 1 teaspoon garlic powder

  • 1/4 teaspoon paprika

  • Salt and pepper to taste

  • 1/4 cup finely chopped celery

  • 1/4 cup finely chopped red onion

  • 1/4 cup grated carrots

  • 1/4 cup fresh parsley (optional, for garnish)

  • 4 slices whole grain or gluten-free bread (or bread of choice)

  • Lettuce leaves (optional)

  • Sliced tomato (optional)

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

Directions

  1. Mash the chickpeas: In a large bowl, use a fork or potato masher to mash the chickpeas until they are mostly broken down but still have some texture. You can mash them more finely if you prefer a smoother texture, or leave them a bit chunkier for more bite.

  2. Prepare the dressing: Add the vegan mayo, Dijon mustard, lemon juice, garlic powder, paprika, salt, and pepper to the mashed chickpeas. Mix well until everything is fully combined.

  3. Add the veggies: Stir in the chopped celery, red onion, and grated carrots to the chickpea mixture. If you’d like, add a bit of fresh parsley for an extra burst of flavor.

  4. Assemble the sandwich: Spread the chickpea salad mixture generously onto one slice of toasted bread. Add a few leaves of fresh lettuce and sliced tomato, if desired. Top with the second slice of bread.

  5. Serve: Cut the sandwich in half and serve immediately, or wrap it up for an easy on-the-go meal.

Servings and Timing

This recipe makes 2 Chickpea Salad Sandwiches. The preparation time is around 10 minutes, with no cooking required, making it a quick and simple meal option. Perfect for busy days or meal prep!

Variations

  • Avocado: Add mashed avocado to the chickpea mixture for extra creaminess and a healthy dose of fats.

  • Spicy version: Add a few dashes of hot sauce or chili flakes to the dressing for a spicy kick.

  • Add nuts: Add some chopped almonds, walnuts, or sunflower seeds for an extra crunch and protein boost.

  • Veggie-packed: Increase the veggies—try adding diced cucumber, bell peppers, or spinach for more texture and flavor.

  • Herb variations: Try fresh dill, chives, or cilantro instead of parsley to vary the flavor profile.

Storage/Reheating

If you have leftover chickpea salad, store it in an airtight container in the refrigerator for up to 3 days. For the best texture, assemble the sandwich just before serving, as the bread can get soggy if stored with the filling. If you need to prep ahead, store the chickpea salad filling in a separate container and assemble the sandwich fresh when you’re ready to eat.

FAQs

Can I make this sandwich gluten-free?

Yes! Simply use gluten-free bread to make this sandwich gluten-free. The chickpea salad mixture itself is naturally gluten-free.

Can I make the chickpea salad ahead of time?

Yes, you can make the chickpea salad ahead of time and store it in the fridge for up to 3 days. This makes for a great meal prep option.

Can I use a different type of mustard?

Yes, you can substitute Dijon mustard with yellow mustard or whole grain mustard depending on your taste preference.

Can I use regular mayonnaise instead of vegan mayo?

Yes, regular mayonnaise works just fine if you’re not following a vegan diet. The flavor will still be creamy and delicious.

How do I prevent the bread from getting soggy?

To avoid soggy bread, you can toast the bread or use sturdy bread like sourdough or whole grain. If making ahead, store the filling separately and assemble the sandwich just before serving.

Can I make this sandwich without the veggies?

Yes, you can skip the vegetables if you prefer a simpler version. However, they add extra flavor and crunch, so they’re highly recommended!

How can I make the chickpea salad spicier?

You can add chili flakes, hot sauce, or even diced jalapeños to the chickpea mixture for some heat. Adjust the spice level to your liking.

Conclusion

The Chickpea Salad Sandwich is a healthy, flavorful, and versatile option that’s perfect for a quick lunch, snack, or meal prep. With its creamy dressing, hearty chickpeas, and crunchy veggies, it’s satisfying and packed with nutrients. Whether you’re vegetarian, vegan, or just looking for a lighter sandwich alternative, this recipe is sure to become a go-to. Quick, easy, and full of flavor, the Chickpea Salad Sandwich is perfect for any occasion!

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Chickpea Salad Sandwich

Chickpea Salad Sandwich

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The Chickpea Salad Sandwich is a vibrant, healthy, and satisfying option for anyone looking for a quick, meatless meal. With mashed chickpeas, fresh veggies, and a creamy dressing, this sandwich is not only delicious but also packed with protein and fiber. Whether you’re vegan, vegetarian, or just looking to add more plant-based meals to your diet, this sandwich is a delicious, nutritious choice for lunch, dinner, or a snack.

  • Author: Laura
  • Prep Time: 10 minutes
  • Cook Time: None
  • Total Time: 10 minutes
  • Yield: 2 sandwiches
  • Category: Lunch
  • Method: Mixing
  • Cuisine: American

Ingredients

  1. 1 can (15 ounces) chickpeas, drained and rinsed
  2. 2 tablespoons vegan mayonnaise (or regular mayo if not vegan)
  3. 1 tablespoon Dijon mustard
  4. 1 tablespoon lemon juice
  5. 1 teaspoon garlic powder
  6. 1/4 teaspoon paprika
  7. Salt and pepper to taste
  8. 1/4 cup finely chopped celery
  9. 1/4 cup finely chopped red onion
  10. 1/4 cup grated carrots
  11. 1/4 cup fresh parsley (optional, for garnish)
  12. 4 slices whole grain or gluten-free bread (or bread of choice)
  13. Lettuce leaves (optional)
  14. Sliced tomato (optional)

Instructions

Mash the chickpeas: In a large bowl, use a fork or potato masher to mash the chickpeas until they are mostly broken down but still have some texture.

  1. Prepare the dressing: Add the vegan mayo, Dijon mustard, lemon juice, garlic powder, paprika, salt, and pepper to the mashed chickpeas. Mix well until everything is fully combined.
  2. Add the veggies: Stir in the chopped celery, red onion, and grated carrots to the chickpea mixture. If you’d like, add a bit of fresh parsley for an extra burst of flavor.
  3. Assemble the sandwich: Spread the chickpea salad mixture generously onto one slice of toasted bread. Add a few leaves of fresh lettuce and sliced tomato, if desired. Top with the second slice of bread.
  4. Serve: Cut the sandwich in half and serve immediately, or wrap it up for an easy on-the-go meal.

Notes

  • Avocado: Add mashed avocado to the chickpea mixture for extra creaminess and a healthy dose of fats.
  • Spicy version: Add a few dashes of hot sauce or chili flakes to the dressing for a spicy kick.
  • Add nuts: Add some chopped almonds, walnuts, or sunflower seeds for an extra crunch and protein boost.
  • Veggie-packed: Increase the veggies—try adding diced cucumber, bell peppers, or spinach for more texture and flavor.
  • Herb variations: Try fresh dill, chives, or cilantro instead of parsley to vary the flavor profile.

Nutrition

  • Serving Size: 1 sandwich
  • Calories: 350
  • Sugar: 5g
  • Sodium: 400mg
  • Fat: 12g
  • Saturated Fat: 1g
  • Unsaturated Fat: 9g
  • Trans Fat: 0g
  • Carbohydrates: 45g
  • Fiber: 10g
  • Protein: 13g
  • Cholesterol: 0mg
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