Chickpea Salad Sandwich
Mashed chickpeas stand in for tuna in this no-cook sandwich filling, seasoned with lemon juice, celery, red onion, and fresh herbs. Everything comes together in about 10 minutes, making it a reliable option for a quick lunch or light dinner. Pile it onto toasted bread with lettuce and tomato for a satisfying, protein-rich meal.
Equipment
- Mixing bowl
- Fork or potato masher
- Knife
- Cutting board
Ingredients
- 2 cups cooked chickpeas rinsed and drained; if canned, use organic BPA-free cans
- ⅓ cup vegan mayonnaise choose one with a creamy texture like Follow Your Heart or JUST Mayo
- 1 tablespoon Dijon mustard
- ⅓ cup celery finely diced
- ¼ cup red onion minced
- 2 tablespoons dill pickles finely chopped; use naturally fermented for added tang
- 1 tablespoon fresh lemon juice freshly squeezed
- ¼ teaspoon garlic powder
- ¼ teaspoon sea salt or to taste
- ⅛ teaspoon black pepper freshly ground
- 8 slices whole grain bread preferably sourdough or sprouted
- 1 cup lettuce leaves or arugula washed and dried
- 1 medium avocado sliced (optional)
Instructions
- In a large mixing bowl, add the chickpeas and mash with a fork or potato masher until a coarse, flaky texture remains. It should resemble traditional tuna salad — leave some larger pieces for bite and texture.
- Add the vegan mayo, Dijon mustard, lemon juice, garlic powder, salt, and black pepper to the mashed chickpeas. Mix until well incorporated.
- Fold in the celery, red onion, and pickles until evenly mixed. Taste and adjust seasoning if desired.
- Layer slices of bread with greens, spoon generous amounts of chickpea salad on top, and add sliced avocado if using. Top with the second slice of bread.
- Slice diagonally and serve immediately, or wrap tightly and refrigerate for up to 24 hours for a next-day meal.
Notes
- For a nut-free version, ensure the vegan mayo is nut-free.
- Add a splash of brine from the pickle jar for a bolder, fermented tang.
- A toasted slice of bread adds crunch — if preferred, toast just the bottom slice to retain some softness.
Nutrition
Calories: 702kcalCarbohydrates: 98gProtein: 23gFat: 25gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gSodium: 1157mgPotassium: 804mgFiber: 14gSugar: 12gVitamin A: 4529IUVitamin C: 19mgCalcium: 147mgIron: 8mg
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