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Chickpea Salad Sandwich Recipe

Chickpea Salad Sandwich

iamwinfred
This Chickpea Salad Sandwich is the lunch fix I turn to when I want something quick, filling, and a little bit lighter than a regular chicken salad sandwich. Canned chickpeas get mashed until chunky, then folded into a creamy, tangy dressing loaded with celery, red onion, and fresh dill. Pile it onto your favorite bread with lettuce and tomato and you have a satisfying meal ready in about fifteen minutes, no stove required.
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Prep Time 15 minutes
Cook Time 0 minutes
Total Time 15 minutes
Course Main Course
Cuisine Mediterranean
Servings 4 sandwiches
Calories 380 kcal

Equipment

  • Potato masher
  • Mixing bowls
  • Citrus juicer optional
  • Chef's knife
  • Cutting board
  • Measuring cups and spoons
  • Salad spinner for washing and drying lettuce, optional

Ingredients
  

  • 2 15 ounce cans chickpeas drained and rinsed
  • 1/2 cup mayonnaise 120ml
  • 2 stalks celery finely diced
  • 1/4 cup red onion finely diced
  • 2 tablespoons fresh lemon juice 30ml
  • 1 tablespoon Dijon mustard 15ml
  • 2 tablespoons fresh dill chopped
  • 1/2 teaspoon garlic powder
  • salt and black pepper to taste
  • 8 slices sourdough bread or bread of choice
  • lettuce leaves for serving
  • 1 medium tomato sliced
  • avocado sliced, optional

Instructions
 

  • Drain and rinse the chickpeas thoroughly under cold running water, then transfer to a large mixing bowl.
  • Using a potato masher or fork, mash the chickpeas until broken down with some small chunks remaining.
  • Finely dice the celery and red onion, and chop the fresh dill.
  • Add the mayonnaise, Dijon mustard, lemon juice, garlic powder, salt, and pepper to the mashed chickpeas and stir until well combined.
  • Fold in the diced celery, red onion, and fresh dill until evenly distributed throughout the mixture.
  • Taste and adjust seasoning with additional salt, pepper, or lemon juice as needed.
  • Wash and dry lettuce, slice tomato and avocado.
  • Spread a generous scoop of the chickpea salad onto 4 slices of bread, top with lettuce, tomato, and avocado, then close with remaining bread slices and serve.

Notes

  • Leave some texture when mashing the chickpeas so the salad does not turn into a paste.
  • Dice the celery and onion small so every bite gets a bit of crunch.
  • Let the salad chill in the fridge for 15 to 20 minutes before serving for the best flavor.
  • Toast the bread lightly if you like a sturdier sandwich that holds up better to the filling.
  • For a vegan version, simply swap the regular mayonnaise for a vegan mayonnaise alternative.
  • Store the chickpea salad in an airtight container in the refrigerator for up to 4 days.
  • Keep the salad separate from the bread until you are ready to eat to prevent sogginess.
  • Use plain Greek yogurt, mashed avocado, or tahini in place of mayonnaise for a different flavor profile.
  • This recipe is not recommended for freezing, since the texture of the mayonnaise based dressing changes once thawed.

Nutrition

Serving: 1sandwichCalories: 380kcalCarbohydrates: 42gProtein: 14gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 8mgSodium: 620mgPotassium: 480mgFiber: 9gSugar: 6gVitamin A: 12IUVitamin C: 25mgCalcium: 6mgIron: 15mg
Keyword chickpea salad, easy lunch, meal prep lunch, vegetarian sandwich
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