Chickpea Salad Sandwich

Chickpea Salad Sandwich

This Chickpea Salad Sandwich is loaded with a creamy chickpea filling that includes lots of fresh veggies and herbs. Pile it on some toasted bread with lettuce, tomato, and onion for a hearty, flavorful, and nutritious meal.

We’re obsessed with chickpeas — try some of our favorite recipes using them next — General Tso Chickpeas, Chickpea Curry, or Vegetarian Gyros.

Chickpea Salad Sandwich

Chickpea Salad Sandwich

Chickpea Salad Sandwich

It’s no secret how much we love creamy Chicken Salad or Tuna Salad here on the site with all the dozens of recipe variations I’ve shared over the years (these Jalapeño Chicken Salad Sandwiches have been on repeat lately). And so it’s about time a vegetarian alternative made its debut on the site.

Chickpeas are the secret ingredient replacing chicken or tuna, and it’s pretty incredible how meaty these sandwiches end up tasting. It’s hard to believe the filling is basically just veggies and chickpeas.

I also wanted to make ensure these sandwiches are nutritious, so instead of drenching the chickpeas with mayo, we add a smashed avocado instead. Lots of flavor, healthy fats, and creamy texture — done!

Process shots--Making Chickpea Salad Sandwich filling

Process shots--Making Chickpea Salad Sandwich filling

Chickpea Salad Sandwich Tips

  • Use a really ripe avocado. This chickpea salad relies on a ripe avocado, not only for flavor but also for texture. If the avocado isn’t ripe, it won’t mash down and incorporate as well. You can tell an avocado is ripe if it yields to gentle pressure (like touching the tip of your nose).
  • Thoroughly rinse and drain the chickpeas. Wet or watery chickpeas will water down the mixture and make it less flavorful. 
  • Finely mince the herbs. We want the herbs evenly dispersed throughout the mixture. Don’t want to take the time to do this by hand? Throw them in the food processor along with the chickpeas.
  • Adjust flavorings to personal preference. We love the strong complementary flavors of lemon and Dijon in these Chickpea Salad Sandwiches. If you don’t love either flavor, simply leave them out. This recipe is very forgiving, so as long as quantities remain somewhat consistent, feel free to switch out herbs, spices, or other additions for ones you like more.
  • Don’t forget to season. Add additional salt, pepper (and even garlic powder) until the chickpea salad filling flavors sing. Canned chickpeas contain different amounts of salt, so you may want less or more than what I’ve indicated in the recipe card.

Assembling Chickpea Salad Sandwiches

Assembling Chickpea Salad Sandwiches

Serving suggestions

  • We like this chickpea salad sandwich filling best on hearty toasted wholegrain bread. We love adding fresh, ripe tomatoes, red onion, lettuce, and sometimes I’ll throw on some bread and butter pickles (yum!).
  • For a low-carb meal, layer this sandwich filling on butter lettuce leaves and enjoy it as a lettuce wrap.
  • Add chickpea filling to warmed pita bread or naan with fresh veggies of your choice. Fold it up and eat it like a taco. 
  • Layer the chickpea filling on small toasted whole grain rolls for a fun appetizer or side dish.
  • Veggie ideas: quick pickled red onions (recipe on these pinto bean tacos), matchstick carrots, micro-greens, baby spinach, banana peppers

Tools that make this recipe easier!

While none of these tools are needed to make a Chickpea Salad Sandwich, they do make the process easier!

  • I love using a salad spinner to thoroughly dry the chickpeas before pulsing. 
  • Pulsing the chickpeas in a food processor takes mere seconds! A potato masher or even a fork will do the same job, but there is a bit less uniformity.
  • Use a microplane and a citrus reamer or this citrus juicer to make getting lemon zest and juice quick and easy.

Chickpea Salad Sandwich

Chickpea Salad Sandwich

More vegetarian recipes

Chickpea Salad Sandwich

This Chickpea Salad Sandwich is loaded with a creamy chickpea filling that includes lots of fresh veggies and herbs. Pile it on some toasted bread with lettuce, tomato, and onion for a hearty, flavorful, and nutritious meal.

Chickpea Salad Sandwich

This Chickpea Salad Sandwich is loaded with a creamy chickpea filling that includes lots of fresh veggies and herbs. Pile it on some toasted bread with lettuce, tomato, and onion for a hearty, flavorful, and nutritious meal.

Ingredients

  • 1 can (15 oz. 439g) chickpeas (also called garbanzo beans), drained, rinsed, and dried
  • 1/2 cup mashed avocado (1 large or 2 small)
  • 2 tablespoons fresh lemon juice + 1/2 teaspoon lemon zest
  • 1 tablespoon olive oil
  • 1/4 cup thinly sliced green onions
  • 1/4 cup finely chopped cilantro
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon EACH: garlic powder, fine sea salt
  • 1/4 teaspoon onion powder
  • 1/8 teaspoon pepper
  • For serving: Hearty whole grain/whole wheat bread, toasted
  • For serving: thinly sliced Roma tomatoes, green leaf lettuce, thinly sliced red onion, bread and butter pickles

Instructions

  • CHICKPEA FILLING: Pulse the drained, rinsed, and dried chickpeas through the food processor until broken up and fairly chunky (See Note 1). Transfer to a medium-sized bowl. Add in the remaining ingredients and mix to combine. Taste and adjust seasonings to personal preference.

  • ASSEMBLY: Toast bread. Add lettuce to one side and a generous amount of the chickpea filling on top. Add your sandwich favorites; we love sliced Roma tomatoes, red onion, and bread and butter pickles (Note 2). Add the other slice of toast on top and enjoy immediately!

Recipe Notes

Note 1: Alternatively, use a potato masher or the back of a fork to smash the chickpeas down.
Note 2: Lots of other ideas for how to serve this chickpea salad in the blog post!
Nutrition information includes only the chickpea filling (sandwich bread and fillings will greatly vary).

Nutrition Facts

Serving: 1serving | Calories: 245kcal | Carbohydrates: 33g | Protein: 10g | Fat: 9g | Saturated Fat: 1g | Sodium: 25mg | Potassium: 443mg | Fiber: 10g | Sugar: 6g | Vitamin A: 188IU | Vitamin C: 8mg | Calcium: 63mg | Iron: 3mg

 

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