Chickpea Salad Sandwich

Looking for a quick, healthy, and tasty lunch? This Chickpea Salad Sandwich is just what you're looking for! Ready in just 10 minutes, this recipe is perfect for weekday lunches and is easy to pack for work, school, or picnics.

Do you often feel too busy to put together a healthy satisfying lunch? I know I often feel this way. Well here's a recipe that you can put together in minutes!

This Chickpea Salad Sandwich is so satisfying and tasty! It's light and fresh, but is loaded with protein and fiber to help fill you up. It's a great alternative to tuna or chicken salad.

And it's low in fat. I use my Tofu Cashew Mayonnaise which has only 1 gram of fat and less than 20 calories per tablespoon - much less than most store bought mayonnaise products.

In addition to making a delicious sandwich, the chickpea salad is also tasty scooped on to a bed of salad greens or as a filling for lettuce wraps.

Leftover chickpea salad will last for several days in the refrigerator, so you can enjoy it throughout the week.

How to Make Chickpea Salad

Start by roughly mashing one can of rinsed and drained chickpeas. You can mash them by hand with a potato masher or pastry cutter, or pulse them a few times in a food processor. Don't puree the chickpeas - you want to leave some chunky texture. It's OK if there are still a few whole beans.

Dice up some celery, shred a carrot, and slice some green onion. Add these to the bowl with the chickpeas, along with the remaining ingredients.

Stir everything together until it is well combined. Taste for seasoning, and add additional salt, pepper, mustard, or lemon juice to taste.

Then just scoop it onto your bread, add your favorite vegetable fillings, and enjoy! Could it be any easier than this? I think not!

Can I use chickpeas cooked from dry?

Yes. Your home cooked chickpeas will probably be a bit drier than the canned chickpeas, so you will probably want to increase the mayonnaise.

What fillings can I put in my Chickpea Salad Sandwich?

I like a simple sandwich with some lettuce and tomato, but feel free to get creative with your sandwich. Some other ideas are:

• Sliced onion
• Pickle slices
• Sprouts
• Other greens, such as kale, cabbage, arugula, basil leaves, or spring greens
• Avocado
• Cucumber slices
• Leftover roasted vegetables

Can this be made gluten free?

Yes! The chickpea salad is entirely gluten free. For the sandwich, just use your favorite gluten free bread. Or skip the bread and enjoy a scoop of the chickpea salad on a bed of salad greens, or as a filling for lettuce or collard wraps.

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Looking for other vegan sandwiches?

• Buffalo Soy Curl Sub
• Black Bean Burgers
• TLT Sandwich (Tofu, Lettuce, and Tomato)

Make this Chickpea Salad Sandwich and let me know what you think by leaving a comment and a star rating below. I love to hear from you!

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5 from 2 votes

Chickpea Salad Sandwich

Looking for a quick, healthy, and tasty lunch? This Chickpea Salad Sandwich is just what you're looking for. Ready in just 10 minutes, this recipe is perfect for weekday lunches and is easy to pack for work, school, or picnics.

Course Lunch

Cuisine American

Keyword Chickpeas, Oil Free, Sandwiches

Prep Time 10 minutes

Total Time 10 minutes

Servings 3

Calories 275kcal

Ingredients

• 1 15 oz can chickpeas rinsed and drained
• 2 tablespoons unsalted sunflower seeds
• 1 stalk celery diced
• 1 medium carrot grated
• 2 green onions sliced
• 3 tablespoons Tofu Cashew Mayonnaise
• 1 tablespoon sweet pickle relish
• 1 tablespoon Dijon Mustard
• 1 teaspoon lemon juice
• ½ teaspoon dried dill
• ¼ teaspoon Salt
• ⅛ teaspoon black pepper
• Whole grain bread
• Lettuce
• Tomato

Instructions

• Mash the chickpeas in a bowl or pulse in a food processor to chop up. Do not puree; there should still be chunks of chickpea.
• Add the remaining ingredients and stir together to combine well.
• Spoon the chickpea salad onto the whole wheat bread. Top with lettuce, tomatoes, and any other vegetables you desire.

Notes

Nutrition facts are calculated on the chickpea salad. Total nutrition facts will vary depending on your choice of bread and vegetable fillings.

If you use home cooked chickpeas, you may need to add a bit more mayonnaise.

 

Nutrition

Calories: 275kcal | Carbohydrates: 39.8g | Protein: 13g | Fat: 8.4g | Sodium: 780mg | Fiber: 11g | Sugar: 9.5g | Vitamin A: 4583IU | Vitamin C: 4.06mg | Calcium: 101.13mg | Iron: 2.35mg