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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.

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

Find it online: https://thefamilycooking.com/chickpea-salad-sandwich/