Harissa Chickpea Smash Sandwich

Why You’ll Love This Recipe

This sandwich is satisfying yet light, spicy yet refreshing. Chickpeas provide plant-based protein and a nutty base, while harissa adds depth and gentle heat. It comes together in minutes, is highly customizable, and keeps well for meal prep. Perfect for a quick lunch, picnic, or an easy weeknight dinner.

Ingredients

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

• Canned chickpeas, drained and rinsed
• Harissa paste
• Lemon juice
• Olive oil
• Salt and black pepper
• Bread slices (sourdough, ciabatta, or whole grain)
• Fresh spinach or arugula
• Cucumber slices
• Tomato slices
• Red onion, thinly sliced
• Optional: garlic powder, tahini, or crumbled feta

Directions

1. In a medium bowl, mash the chickpeas with a fork or potato masher until mostly smashed but still a little chunky.
2. Stir in harissa paste, lemon juice, olive oil, salt, and pepper. Adjust seasoning to taste.
3. Lightly toast the bread slices if desired.
4. Spread a generous layer of the harissa chickpea mixture onto one slice of bread.
5. Top with spinach or arugula, cucumber, tomato, and onion.
6. Close with the second slice of bread, press gently, and cut in half.
7. Serve immediately.

Servings and timing

This recipe makes 2 sandwiches.
Prep time: 10 minutes
No cook time
Total time: 10 minutes

Variations

• Creamy Chickpea Smash: Add a spoonful of tahini or Greek yogurt to the mix for extra creaminess.
• Cheesy Twist: Sprinkle in crumbled feta or goat cheese for tangy balance.
• Wrap Style: Use a tortilla or pita pocket instead of sliced bread.
• Extra Spicy: Add more harissa or a dash of hot sauce for a fiery kick.
• Herb Boost: Stir in fresh parsley or cilantro for brightness.

Storage/Reheating

Store the chickpea filling in an airtight container in the refrigerator for up to 3 days.
Assemble sandwiches just before eating to keep the bread fresh.
No reheating is required, but the filling can be enjoyed warm or cold.

FAQs

What is harissa?

Harissa is a North African chili paste made with roasted peppers, spices, and herbs, known for its smoky, spicy flavor.

Can I make this sandwich less spicy?

Yes. Use a smaller amount of harissa or mix it with tahini or Greek yogurt to mellow the heat.

Can I use dried chickpeas instead of canned?

Yes. Cook dried chickpeas until tender, then use them in the same way as canned.

What bread works best?

Sturdy breads like sourdough, ciabatta, or whole grain hold up well to the filling.

Can I make it gluten-free?

Yes. Use gluten-free bread or wraps for a fully gluten-free version.

Is this sandwich vegan?

Yes, as long as you don’t add cheese or yogurt. Use plant-based additions for a vegan option.

Can I prep this for lunches?

Definitely. Make the chickpea mixture ahead and store it. Assemble the sandwich fresh each day.

What veggies go well inside?

Cucumber, tomato, onion, spinach, lettuce, or even roasted veggies pair beautifully with the chickpeas.

Can I use another bean instead of chickpeas?

Yes. White beans work well as a substitute and mash easily too.

How can I make it more filling?

Add avocado slices, roasted veggies, or an extra drizzle of olive oil for richness.

Conclusion

The Harissa Chickpea Smash Sandwich is a vibrant, flavorful way to enjoy a plant-based meal. With creamy, spicy chickpeas and crisp fresh toppings, it’s both hearty and refreshing. Quick to make and endlessly adaptable, it’s a sandwich you’ll come back to again and again when you need something delicious, wholesome, and satisfying.

Harissa Chickpea Smash Sandwich

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The Harissa Chickpea Smash Sandwich is a bold, plant-based sandwich featuring mashed chickpeas mixed with spicy harissa paste and tangy lemon, topped with crisp veggies and greens on hearty bread. It’s quick, nourishing, and full of smoky flavor.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 0 minutes
• Total Time: 10 minutes
• Yield: 2 sandwiches
• Category: Lunch
• Method: No-Cook
• Cuisine: Mediterranean
• Diet: Vegan

Ingredients

1. 1 can (15 oz) chickpeas, drained and rinsed
2. 1–2 tbsp harissa paste (to taste)
3. 1 tbsp lemon juice
4. 1 tbsp olive oil
5. Salt and black pepper, to taste
6. 4 slices bread (sourdough, ciabatta, or whole grain)
7. 1/2 cup fresh spinach or arugula
8. 1/4 cucumber, thinly sliced
9. 1 small tomato, thinly sliced
10. 1/4 red onion, thinly sliced
11. Optional: 1/2 tsp garlic powder, 1 tbsp tahini, or 2 tbsp crumbled feta

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Instructions

In a bowl, mash the chickpeas with a fork or potato masher until mostly smooth but still a bit chunky.

1. Add harissa paste, lemon juice, olive oil, salt, and pepper. Stir to combine and adjust seasoning to taste.
2. Toast the bread slices if desired.
3. Spread a generous amount of the chickpea mixture onto one slice of bread.
4. Top with spinach or arugula, cucumber, tomato, and red onion slices.
5. Close with the second slice of bread, press gently, and slice in half.
6. Serve immediately and enjoy.

Notes

• Use tahini or Greek yogurt for a creamier filling and milder spice.
• Make the chickpea filling ahead of time and store in the fridge for quick lunches.
• Customize with your favorite veggies or add avocado for extra richness.
• For a gluten-free version, use gluten-free bread or wraps.

Nutrition

• Serving Size: 1 sandwich
• Calories: 410
• Sugar: 5g
• Sodium: 540mg
• Fat: 17g
• Saturated Fat: 2g
• Unsaturated Fat: 14g
• Trans Fat: 0g
• Carbohydrates: 48g
• Fiber: 9g
• Protein: 13g
• Cholesterol: 0mg