Vegan Chickpea Salad Sandwich
Chickpeas are mashed and mixed with celery, red onion, mustard, and mayo-style dressing to create a filling that works as a direct stand-in for classic deli-style salad sandwiches. Pile it onto toasted bread with lettuce and tomato for a protein-rich lunch that takes about 15 minutes to prepare.
Ingredients
Chickpea Salad Filling
- 1 can chickpeas drained and rinsed, preferably organic
- ¼ cup vegan mayonnaise use your favorite brand for creaminess
- 1 tbsp Dijon mustard preferably coarse-ground
- 1 tbsp lemon juice freshly squeezed for brightness
- 1 tsp maple syrup for a subtle sweetness
- ½ cup celery finely chopped
- ¼ cup red onion finely diced
- 2 tbsp capers chopped
- 1 tsp smoked paprika for a hint of smokiness
- 1 pinch salt to taste
- 1 pinch ground black pepper to taste, freshly ground
Sandwich Assembly
- 8 slices whole grain bread toasted for crunchiness
- 1 cup baby spinach for a fresh touch
- 1 large ripe avocado sliced
Instructions
- Mash the chickpeas in a large mixing bowl using a fork or potato masher until most are broken down but some chunks remain for texture.
- Add vegan mayonnaise, Dijon mustard, lemon juice, and maple syrup to the mashed chickpeas. Stir well to combine into a creamy mix.
- Fold in chopped celery, red onion, capers, and smoked paprika. Season with salt and pepper to taste. Adjust seasoning as needed.
- To assemble the sandwiches, lay out four slices of toasted whole grain bread. Divide the chickpea salad evenly among them, spreading it out over each slice.
- Layer baby spinach and avocado slices over the chickpea salad, then top with the remaining bread slices to complete the sandwiches.
Notes
- For a spicier kick, add a pinch of cayenne pepper. Substitute red onion with green onion for a milder flavor.
- For those avoiding bread, serve the chickpea salad on lettuce leaves for a refreshing wrap.
Nutrition
Calories: 195kcalCarbohydrates: 11gProtein: 2gFat: 17gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 273mgPotassium: 360mgFiber: 5gSugar: 2gVitamin A: 1088IUVitamin C: 10mgCalcium: 28mgIron: 1mg
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