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Chickpea Salad Sandwich Vegan
Updated: March 3, 2022 DF V VG This article may contain links from our partners. We may receive a small commission if you make a purchase through a link. Please read our disclosure and how we make money. This simple chickpea salad sandwich is the perfect easy lunch recipe-soft seeded bread, creamy chickpea filling, and plenty of crunchy veggies. This sandwich is super-healthy but also incredibly satisfying. And you can make the filling in advance and keep it in the fridge for up to 3 days, making it even easier to prep. JUMP TO RECIPE Chickpeas are, by far, one of my favorite legumes. They are so versatile and easy to cook with. They are great in curries, salads, baked, or blended into hummus. But did you know that chickpeas also make the perfect filling for sandwiches? Chickpea salad sandwiches were born as a vegan alternative to tuna salad or egg salad sandwiches. But no matter what you compare them to, they are incredibly delicious in their own right. FREE MEAL PLANNER
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This creamy chickpea salad sandwich is one of my favorite vegan sandwiches. All you'll need are a few simple ingredients and plenty of veggies to elevate this sandwich from basic to truly special. It's perfect for a quick lunch or a picnic with family and friends. 1 Gather the ingredients
For the actual chickpea salad, you'll need: Chickpeas (also known as garbanzo beans): You can cook your own, starting from dry chickpeas, or use canned chickpeas.Red onion: With its mild flavor, it's perfect for this sandwich.Dijon mustard: It gives a tangy, sharp flavor to the filling.Fresh parsley: I love the flavor of fresh chopped parsley with chickpeas. Fresh dill is a great alternative.Capers: For a bit of tanginess and saltiness. I used capers in brine, but capers in salt work too. You can substitute capers with dill pickles.CeleryTahini: Many chickpea salad sandwich recipes use vegan mayo for creaminess, but I find that tahini works incredibly well with chickpeas. Of course, feel free to substitute it with mayo, or some hummus, if you prefer.Salt and pepper For the sandwich Bread slices: I used seeded sourdough bread, but you can use any bread you like, including gluten-free bread.LettuceMicrogreensJulienne carrotsCucumber But you can use any veggies you like. A few others I used in the past are tomato slices, red peppers, avocado, to name a few. 2 Make the filling
There are two ways to make the filling: Add all the chickpea salad ingredients in a bowl and mash with a potato masher or a fork until you reach a creamy consistency.Or place all the ingredients in a food processor and pulse until combined, making sure not to puree the filling too much. Either option work great. The first one requires less clean-up, but it takes a bit more time. The second is quicker and easier, but then you'll have the food processor to clean. 3 Assemble the sandwich
Spread the smashed chickpea salad on the bottom slice, top it with the veggies, season with a bit of salt and pepper, top with the other slice of bread, press well, and enjoy! How to meal prep this sandwich
Who doesn't love a bit of meal prepping? And this sandwich is perfect for that. I wouldn't necessarily assemble the sandwich ahead of time, but you can easily prepare the filling and store it in the fridge in an airtight container ready to be used. It will keep for 3 days. When you are ready to eat, assemble your sandwich. You can also wash and chop the veggies in advance and keep those in the fridge too! Why I love this chickpea salad sandwich
It's quick and easy to makeWholesome ingredientsCreamySatisfying Dairy-freeVeganHealthyColorfulIt can be made gluten-freeDelicious flavorsPerfect for a quick, healthy lunch! More healthy recipes you ll love
Avocado SandwichSmoked Tofu Ciabatta SandwichMediterranean Quinoa SaladMediterranean Lunch Box5 Lunch Box IdeasVegan Avocado Toast And for more veggie sandwiches, check out my collection of Healthy Vegan Sandwiches. If you try this chickpea sandwich recipe, please leave a comment and a rating and let me know how much you liked it! Print Recipe Chickpea Salad Sandwich
This simple chickpea salad sandwich is the perfect easy lunch recipe-soft seeded bread, creamy chickpea filling, and plenty of crunchy veggies. This sandwich is super-healthy but also incredibly satisfying. And you can make the filling in advance and keep it in the fridge for up to 3 days, making it even easier to prep. Prep Time15 minsTotal Time15 mins Course: LunchCuisine: Vegan Servings: 2 sandwiches Calories: 405kcal Author: Sara @ Gathering Dreams Ingredients
USMetric For the chickpea salad
1 can chickpeas - (15-ounce or 1 1/2 cups of cooked chickpeas – rinsed and drained)1/4 cup red onion - (chopped)1 teaspoon Dijon mustard2 tablespoons fresh parsley - (chopped)1 tablespoon capers1 rib celery - (chopped)2 tablespoons tahini - (see note 1)salt - (to taste)pepper - (to taste) For the sandwich
4 slices breadlettucemicrogreensjulienne carrotscucumber Instructions
Add all the chickpea salad ingredients in a bowl and mash with a masher or a fork until you reach a creamy consistency (alternatively, place all the ingredients in a food processor and pulse until combined, making sure not to puree the filling too much). Taste and adjust seasoning as needed.Assemble the chickpea salad sandwich: spread the chickpea salad on the bottom slice, top it with the veggies, season with a bit of salt and pepper, press with the other slice of bread, and enjoy! Notes
Note 1: You can sub the tahini with the same amount of vegan mayo or hummus. Note 2: You can store the chickpea salad in an airtight container in the fridge for up to 3 days. *Nutrition information is a rough estimate. Nutrition
Calories: 405kcal Carbohydrates: 61g Protein: 19g Fat: 14g Saturated Fat: 2g Trans Fat: 1g Sodium: 668mg Potassium: 350mg Fiber: 13g Sugar: 4g Vitamin A: 377IU Vitamin C: 8mg Calcium: 141mg Iron: 4mg Did you make this recipe? Tag @gatheringdreams on Instagram. I want to see it! More Delicious healthy recipies
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