Chickpea Salad Sandwich
This Chickpea Salad Sandwich is a fresh and hearty vegetarian or vegan-friendly option perfect for lunch or a light dinner. It’s loaded with protein-rich chickpeas crunchy veggies and a creamy dressing. Quick to prepare and easy to customize it’s ideal for meal prep or packed lunches
Time:
Prep Time: 10 minutes
Total Time: 10 minutes
No cooking required
Ingredients (Makes 2–3 sandwiches)
For the Chickpea Salad:
1 15 oz can chickpeas drained and rinsed
2–3 tbsp vegan or regular mayonnaise or plain Greek yogurt
1 tsp Dijon mustard
1 stalk celery finely chopped
2 tbsp red onion or green onion finely chopped
1–2 tbsp fresh parsley chopped optional
Salt and black pepper to taste
Juice of half a lemon
For the Sandwich:
4–6 slices of sandwich bread whole grain sourdough or your choice
Lettuce or spinach
Tomato slices
Optional add-ins: pickles avocado sprouts
Instructions:
Mash the Chickpeas:
Place the chickpeas in a bowl and mash with a fork or potato masher until mostly broken up but still a bit chunky
Mix the Salad:
Add mayo mustard lemon juice chopped celery onion parsley salt and pepper to the bowl with the chickpeas. Mix until well combined
Assemble the Sandwiches:
Toast the bread if desired. Layer lettuce or spinach on one slice. Add a generous scoop of chickpea salad. Top with tomato slices and another piece of bread
Serve:
Slice in half and enjoy immediately or wrap for later
Tips and Variations
Tips
Mash the chickpeas to your preferred texture leave some whole for extra bite
Adjust the creaminess by adding more or less mayo or try a mix of mayo and Greek yogurt
Chill the chickpea salad for 15–30 minutes before assembling for best flavor
Toast the bread slightly to prevent it from getting soggy especially if packing for lunch
Add lemon zest for an extra bright flavor boost
Variations
Avocado Chickpea Salad
Swap mayo with mashed avocado for a rich creamy twist
Garlic Lovers
Add a small minced garlic clove or garlic powder for a stronger punch
Extra Crunch
Mix in chopped pickles grated carrots or shredded cabbage
Spicy Kick
Stir in a dash of hot sauce cayenne pepper or chopped jalapeños
Make it a Wrap or Bowl
Serve the chickpea salad in a wrap lettuce cup or over a bed of greens for a low-carb option
Mediterranean Style
Add chopped olives sun-dried tomatoes and crumbled feta
Q and A – Frequently Asked Questions
Can I make the chickpea salad ahead of time
Yes it keeps well in the fridge for up to 3 days in an airtight container
Can I use dried chickpeas instead of canned
Yes just cook them until soft and cool completely before using about 1½ cups cooked equals one 15 oz can
What kind of bread works best
Whole grain sourdough or multigrain bread works great but any sturdy sandwich bread will hold up
Can I make this gluten free
Absolutely just use gluten free bread or serve in lettuce wraps
Is this vegan
Yes if you use vegan mayo or substitute mashed avocado
Nutrition Estimate
(Per Sandwich Based on 3 servings)
Calories ~380
Protein ~13g
Fat ~16g
Carbohydrates ~45g
Fiber ~10g
Sugar ~5g
Sodium ~450mg
Note values may vary depending on bread and exact ingredients used
Conclusion
This Chickpea Salad Sandwich is easy nutritious and full of texture and flavor. It’s perfect for plant-based eaters or anyone wanting a quick wholesome meal. With simple ingredients and endless variations it’s a go-to for busy days work lunches or light dinners. Fresh filling and made in minutes