This chickpea salad sandwich is a creamy mix of smashed chickpeas, herbs, and spices. Serve this savory mixture between two slices of bread or in a wrap as a vegan alternative to tuna salad or chicken salad. (This recipe is gluten-free, dairy-free, and vegan.)
This chickpea salad sandwich is the sandwich of my dreams! It’s jam-packed with flavor, super filling, and absolutely mouthwatering. I like to enjoy it for lunch with sliced veggies, homemade sweet potato fries, or potato chips. Paired with Refreshing Cucumber Apple Juice, this is the ultimate meal for lunch!
Reasons This Chickpea Salad Sandwich Recipe Works
- A Healthy Meal! Enjoy a meatless meal that still provides plenty of fiber and protein.
- So Delicious! This vegan chickpea salad sandwich is definitely not bland. It’s bursting with flavor and texture from mashed chickpeas, zesty Dijon mustard, and crisp celery.
- Good for Meal Prep! This is easy to prepare and stores well so you can enjoy it for lunch throughout the week.
Chickpea Health Benefits
Chickpeas, also known as garbanzo beans, are a legume packed with nutrients.
Super Filling
Curb your appetite with a food rich in protein and fiber. Both slow digestion, helping you to feel full for longer. This in turn lowers calorie intake, which helps with weight loss and management.
Improves Bone Health
Chickpeas contain calcium and iron, two minerals that strengthen bones and teeth.
Aids Digestion
Chickpeas have soluble fiber which helps to prevent the growth of bad bacteria in the gut and constipation. It also promotes regular bowel movements. Additionally, eating chickpeas regularly can reduce the likelihood of IBS (Irritable Bowel Syndrome) and colon cancer.
Great for Heart Health
Fiber, potassium, and Vitamin B are all found in chickpeas and can lower cholesterol levels. This reduces the risk of heart disease, heart failure, and cardiovascular disease.
Ingredients You’ll Need
- Chickpeas: Rinse and drain the chickpeas before smashing them.
- Celery Stalks: Dice for crunchy bits throughout the sandwich.
- Peppers: I add diced red bell pepper and jalapeño for a kick of spice.
- Basic Cashew Cream: This is the key to a creamy chickpea salad sandwich with no mayo.
- Dijon Mustard: This has a tangy sharp flavor.
- Red Onion: Diced.
- Fresh Lemon Juice: For a touch of bright acidity, add this citrus fruit.
- Dried Dill: Add for a fresh, herby taste.
- Seasoning: I season with garlic powder, salt, and black pepper to taste.
How to Make Chickpea Salad Sandwich
MASH CHICKPEAS. Add rinsed and drained cooked chickpeas to a large bowl. Use a fork or potato masher to mash the chickpeas until you reach your desired consistency.
COMBINE OTHER INGREDIENTS. Add the remaining ingredients to the chickpea mixture and stir until well combined.
SERVE ON BREAD OR IN A WRAP. Enjoy your chickpea salad on sandwich bread or in a wrap with leafy greens and tomato. A good low carb, high protein option is a Cottage Cheese Wrap.
Tips for the Best Chickpea Salad Sandwich
- Remember to rinse the chickpeas before mashing them in order to remove excess sodium.
- You can mash all of the chickpeas or leave about ¼ whole to give the chickpea salad added texture.
- If you don’t plan to eat this immediately, store it in the fridge in an airtight container. Add it to bread, a wrap, or serve on a bed of lettuce when you’re ready to eat, so the salad doesn’t make the other ingredients soggy.
Variations
- Mayonnaise: The cashew cream is a replacement for mayo but you can use vegan mayo instead.
- Tahini: This creamy sesame seed paste is also an excellent option to make creamy chickpea salad without mayo
- Toppings: Add sliced tomatoes, avocados, or pickles.
- Curry: For a curried chickpea salad sandwich, add curry powder to the chickpea mixture. Add raisins for a delicious balance of spicy and sweet flavors.
- Buffalo Chickpea Salad Sandwich: Add your favorite hot sauce directly to the cashew cream or vegan mayo.
- Add Some Crunch: Add crispy chickpeas into your chickpea salad for an added crunchy texture.
Storage
Store any leftover chickpea salad in an airtight container in the fridge for up to three days.
FAQs
Can you eat chickpeas straight from the can to a salad?
Yes. Canned chickpeas are precooked so can be eaten straight from the can.
Why is chickpea salad good for you?
Chickpea is a nutritious addition to a well-balanced diet. It’s rich in fiber and protein so it promotes digestion and helps you feel full for longer.
What goes well with chickpeas?
Chickpeas are extremely versatile and can be made with a variety of spices, herbs, and vegetables. They go well with just about anything!
I Hope You Enjoy This Healthy Chickpea Salad Sandwich Recipe!
If you try the recipe, don’t forget to rate the recipe and let me know what you think in the comments. Leave a quick review & star rating ★ below! For more recipes using chickpeas, check out this High-Fiber Salad!
Vegan Chickpea Salad Sandwich
Ingredients
- 1 15 oz Can Chickpeas rinsed and drained
- 2 Celery Stalks diced
- ½ Red Pepper diced
- 1 Jalapeño diced (optional)
- 3 tbsp Basic Cashew Cream (can sub with tahini or vegan mayo)
- 3 tsp Dijon Mustard
- ¼ Red Onion diced
- 1 tbsp Lemon Juice
- ½ tsp Dried Dill
- ½ tsp Garlic Powder
- Salt and Pepper to taste
Instructions
- In a large bowl, add the rinsed and drained cooked chickpeas. Use a fork or potato masher to mash the chickpeas until you reach your desired consistency. You can mash all of the chickpeas or leave about ¼ whole to give the chickpea salad added texture.
- Add the remaining ingredients and mix until well combined.
- Enjoy your chickpea salad on sandwich bread or in a wrap with leafy greens and tomato. Store any leftover chickpea salad in an airtight container in the fridge for up to three days.