Veggie Chickpea Salad Sandwich

Why You’ll Love This Recipe

This sandwich is hearty, nutritious, and full of texture. Chickpeas provide plant-based protein and fiber, while the crunchy veggies add freshness and flavor. It’s quick to assemble, endlessly customizable, and makes a great alternative to tuna or chicken salad. Perfect for vegans, vegetarians, or anyone looking for a simple, delicious meatless meal.

Ingredients

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

• Cooked or canned chickpeas, drained and rinsed
• Celery, finely chopped
• Carrot, shredded or finely chopped
• Red bell pepper, finely chopped
• Red onion or green onion, finely chopped
• Dill pickles or relish (optional)
• Vegan or regular mayonnaise
• Dijon mustard or lemon juice
• Garlic powder
• Salt and pepper, to taste
• Whole grain or sandwich bread
• Optional toppings: lettuce, tomato, avocado, sprouts

Directions

1. In a large bowl, mash the chickpeas with a fork or potato masher until mostly broken down but still slightly chunky.
2. Add chopped celery, carrot, bell pepper, onion, and pickles or relish if using.
3. Stir in mayonnaise, mustard or lemon juice, garlic powder, salt, and pepper. Mix until well combined.
4. Taste and adjust seasoning as needed.
5. Scoop the chickpea salad onto slices of bread and top with lettuce, tomato, or any extras you like.
6. Serve immediately, or chill for 30 minutes to let the flavors meld.

Servings and timing

This recipe makes 3–4 sandwiches.
Preparation time: 10–15 minutes
Total time: 10–15 minutes

Variations

• Add mashed avocado for a creamy, mayo-free version.
• Stir in chopped olives, capers, or fresh herbs for extra flavor.
• Use hummus instead of mayo for a different twist.
• Add a touch of curry powder for a spiced variation.
• Serve in lettuce wraps or pita pockets for a low-carb option.

Storage/Reheating

Store the chickpea salad in an airtight container in the refrigerator for up to 4 days.
Assemble sandwiches just before eating to keep the bread from getting soggy.
This recipe is served cold—no reheating is needed.

FAQs

Can I use a food processor to mash the chickpeas?

Yes, pulse gently to avoid turning them into a paste—you want some texture.

Is this sandwich vegan?

Yes, just use vegan mayonnaise or another plant-based binder.

Can I make it ahead of time?

Absolutely, the salad stores well and can be made up to 4 days in advance.

What kind of bread works best?

Whole grain, sourdough, rye, or sandwich rolls all work well.

Can I add cheese to this sandwich?

Yes, sliced cheese (vegan or regular) can be added for extra richness.

Are canned chickpeas okay to use?

Yes, just rinse and drain them well before mashing.

Is this good for kids?

Yes, it’s mild in flavor and a great way to add veggies and protein to their meal.

Can I freeze the chickpea salad?

Freezing isn’t recommended, as the texture may change when thawed.

What vegetables can I substitute?

Use what you have—cucumber, zucchini, or radishes also work well.

How do I keep the sandwich from getting soggy?

Add leafy greens between the bread and filling, or pack separately and assemble just before eating.

Conclusion

The veggie chickpea salad sandwich is a simple, flavorful, and nutritious meal that’s easy to make and perfect for on-the-go eating. Packed with protein, crunchy veggies, and creamy dressing, it’s a satisfying option whether you’re vegan, vegetarian, or just looking to eat more plant-based. With its versatility and fresh taste, it’s sure to become a lunchbox favorite.

Veggie Chickpea Salad Sandwich

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The veggie chickpea salad sandwich is a flavorful, protein-packed plant-based meal made with mashed chickpeas, crisp vegetables, and a creamy dressing. It’s easy to make, customizable, and perfect for lunch, meal prep, or a light dinner.

• Author: Laura
• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Total Time: 15 minutes
• Yield: 3–4 sandwiches
• Category: Lunch
• Method: No-Cook
• Cuisine: American
• Diet: Vegan

Ingredients

• 1 (15 oz) can chickpeas, drained and rinsed
• 1 celery stalk, finely chopped
• 1 small carrot, shredded or finely chopped
• 1/4 cup red bell pepper, finely chopped
• 2 tbsp red or green onion, finely chopped
• 2 tbsp dill pickles or relish (optional)
• 3 tbsp vegan or regular mayonnaise
• 1 tsp Dijon mustard or 1 tbsp lemon juice
• 1/4 tsp garlic powder
• Salt and pepper, to taste
• 6–8 slices whole grain or sandwich bread
• Optional toppings: lettuce, tomato slices, avocado, sprouts

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Instructions

1. In a large bowl, mash the chickpeas with a fork or potato masher until mostly broken down but still a little chunky.
2. Add chopped celery, carrot, bell pepper, onion, and pickles or relish if using.
3. Stir in the mayonnaise, mustard or lemon juice, garlic powder, salt, and pepper. Mix until well combined.
4. Taste and adjust seasoning as needed.
5. Assemble the sandwiches: scoop chickpea salad onto bread slices and add optional toppings like lettuce or tomato.
6. Serve immediately, or chill the salad for 30 minutes before serving.

Notes

• Mash the chickpeas just enough for texture—don’t puree completely.
• Use hummus or mashed avocado instead of mayo for a different twist.
• Pack the salad separately from the bread if making lunch ahead of time.
• Store leftover chickpea salad in the fridge for up to 4 days.

Nutrition

• Serving Size: 1 sandwich
• Calories: 320
• Sugar: 4g
• Sodium: 480mg
• Fat: 13g
• Saturated Fat: 1.5g
• Unsaturated Fat: 11.5g
• Trans Fat: 0g
• Carbohydrates: 38g
• Fiber: 8g
• Protein: 11g
• Cholesterol: 0mg