Easy Chickpea Salad Sandwich (Printable Version)

Protein-rich chickpea blend with crunchy veggies and creamy dressing on whole grain bread.

# What You Need:

→ Chickpea Salad

01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 2 tablespoons vegan mayonnaise
03 - 1 tablespoon Dijon mustard
04 - 1 tablespoon lemon juice
05 - 1 celery stalk, finely diced
06 - 1 small carrot, grated
07 - 2 tablespoons red onion, finely diced
08 - 2 tablespoons fresh parsley, chopped
09 - 1/4 teaspoon garlic powder
10 - Salt and black pepper, to taste

→ Assembly

11 - 8 slices whole grain bread (or gluten-free if preferred)
12 - 1 cup lettuce leaves
13 - 1 medium tomato, sliced
14 - 1/2 cucumber, thinly sliced

# How To Make:

01 - In a large bowl, mash the chickpeas with a fork or potato masher until mostly broken down but still chunky.
02 - Add vegan mayonnaise, Dijon mustard, lemon juice, celery, carrot, red onion, parsley, garlic powder, salt, and pepper to the mashed chickpeas. Mix until thoroughly combined.
03 - Taste the mixture and adjust salt and pepper as needed.
04 - Lay out the bread slices. On four slices, layer lettuce leaves, then spread chickpea salad, followed by tomato and cucumber slices.
05 - Top each with the remaining slices of bread. Slice sandwiches in half and serve immediately or wrap for later.

# Cooking Tips:

01 -
  • It comes together in the time it takes to boil water, no stove required.
  • The texture is creamy and crunchy at once, satisfying in a way that feels like comfort food without the heaviness.
  • You can make a big batch on Sunday and have lunch sorted for half the week.
02 -
  • Don't over mash the chickpeas or you'll end up with hummus, leave some chunks for bite.
  • Salt the salad more than you think you need to, chickpeas are bland on their own and they soak up seasoning.
  • If the mixture feels dry, add another spoonful of mayo or a splash of lemon juice before you assemble.
03 -
  • Press the chickpeas gently with the back of a spoon before mashing, it makes them easier to break down and less messy.
  • Use a box grater for the carrot instead of chopping it, the fine shreds blend in better and add sweetness without chunks.
  • Toast the bread lightly before assembling if you want extra crunch and a sturdier base that won't get soggy.
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