Name: Chickpea Salad Sandwich
Prep time: 20 min
Total time: 20 min
Ingredients: 2 cans (15 oz.) chickpeas (drained, rinsed); 1 can (15 oz.) white beans (drained, rinsed); ¾ cup shredded carrots; ¾ cup red onions (diced); ¾ cup red, yellow or orange bell pepper (seeded, diced); ¾ cup celery (diced); ¼ cup tahini; ¼ cup vegan mayo or vegan plain yogurt; ¼ cup fresh parsley (chopped); ¼ cup chives (chopped); 3 tablespoons dijon mustard; 3 tablespoons capers (with brine); 1 small lemon (zest and juice); 1 tablespoon fresh dill (chopped); 1 teaspoon salt; 1 teaspoon garlic powder; ½ teaspoon black pepper; ¼ teaspoon paprika; sliced bread of choice (ex) crusty sourdough); lettuce (optional); tomato (optional); avocado (optional)

^{If you’re looking for an easy, vegan, inexpensive sandwich (or just the salad) that’s healthy and filling…this is your one stop shop lunch! This is so simple to throw together with some pantry staples, fresh ingredients and of course…your favorite bread!}

I’m always looking for some quick, cheap and healthy meals that are created from kitchen staples when I don’t have too much time to get creative. As easy as it is to throw tuna salad together on the go, I wanted a more plant based option for all people to enjoy. I’m not even taking credit for the idea of chickpea salad. It’s very trendy and I was excited to try it. This was the combo that I settled on with some of the ingredients that worked perfectly well together.

It’s really just tuna salad, but vegan, and there is no meat or even cream-based dressings as the binder. Pop open some cans of chickpeas and/or white beans, mash them up and then add some dressing and additional vegetables, and that’s really it. All your plant eating friends will thank you.

Making this salad in advance (night or day before) is probably the best method to really get the most enhanced flavor. It holds up so well in the fridge and as it softens and sits, the flavor develops even more. By using vegetables with good substance like carrots, celery, onions and peppers, you can be assured that they won’t wilt or become mushy in the storage process. In fact, that added crunch should be perfect in every bite!

This is such a versatile recipe, which you know I am a fan of, because of all the creative flavors you can add to it. Mine is super simple with some pop of tangy yet subtle flavors. If you want to get a little crazy, here are some great ways to boost the overall salad:

– A Middle-Eastern flare with curry, cumin, turmeric and maybe even added raisins would be delicious and unique!
– You can’t go wrong with a buffalo-style salad. Add ranch dressing mix, buffalo sauce and if you’re open to it, blue cheese crumbles.
– If you like the classic deli style chicken salad with nuts, grapes and celery then this recipe it adaptable to that as well. It’s perfect for those meatless eaters.
– If you stick with the basic recipe I posted, consider boosting the sandwich with some avocado, vegan cheese, lettuce, tomato or even pickled jalapeños!

This recipe version should be similar to a tuna-style salad. The salty capers and tangy dijon will give a boost of flavor without a ton of calories and still keep it plant-based. Also, if you love that crunch that’s in chicken or tuna salad, all the added vegetables (because thats what we do here!) are perfect. Not only that, there is no real mayo in this recipe, but you can always add binders that work for you. It all comes together so well.

Get creative with this recipe. This could be a great dip too! It’s like a chunky hummus, LOL! Either way, the fiber, protein and all the added vitamins from the vegetables provide you with such a hearty and nutrient dense sandwich! Plus, it’ll leave you feeling full and satisfied!

The best part of this recipe is you can meal prep with it, and then throw it on some bread or in a wrap! Eat on the go and get all the nutrients of a quick lunch in this fantastic chickpea salad sandwich.

**This does make enough for a crowd…or if you are a meal prep person!***

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Chickpea Salad Sandwich

Print Recipe

If you’re looking for an easy, vegan, inexpensive sandwich (or just the salad) that’s healthy and filling…this is your one stop shop lunch! This is so simple to throw together with some pantry staples, fresh ingredients and of course…your favorite bread!

Prep Time:20 mins

Total Time:20 mins

Ingredients

2 cans (15 oz.) chickpeas drained, rinsed
1 can (15 oz.) white beans drained, rinsed
¾ cup shredded carrots
¾ cup red onions diced
¾ cup red, yellow or orange bell pepper seeded, diced
¾ cup celery diced
¼ cup tahini
¼ cup vegan mayo or vegan plain yogurt
¼ cup fresh parsley chopped
¼ cup chives chopped
3 tablespoons dijon mustard
3 tablespoons capers with brine
1 small lemon zest and juice
1 tablespoon fresh dill chopped
1 teaspoon salt
1 teaspoon garlic powder
½ teaspoon black pepper
¼ teaspoon paprika
sliced bread of choice ex) crusty sourdough
lettuce optional
tomato optional
avocado optional

Instructions

Drain and rinse all the chickpeas and white beans together. Add to a very large bowl.
Using a fork or hand masher, mash all the beans together so there are still chunks of bean but also a creamy consistency. Add all the other ingredients and mix well.
Allow to set in the fridge for at least one hour before serving.
Optional: Toast up your preferred bread and top with lettuce, tomatoes and the chickpea salad.

Notes

How long does it last and where?

The chickpea salad portion will last in the fridge in a sealed container for about about 4-5 days. I would not recommend “building” the sandwich a day or so ahead. It’s best to make it right before enjoying so the bread doesn’t become soggy. Also the added lettuce and tomato will make it all too mushy.

This is not meant to be stored in the freezer to be frozen.

Substitutions?

You absolutely could add or subtract a lot of different ingredients from this chickpea salad. If you don’t want to use two different types of beans, you don’t have to. You can even mix up the bean variety too. Still stick with the chickpeas for texture.

I added a lot of vegetables to this to use up what was in my fridge. I also LOVED the colors of the vegetables too. To know that this was packed full of nutrients made me so happy!

If you’re not a caper fan, no problem, pickles or even olives work. You can omit them all together but make sure there is a balance of flavors. Adding dijon or vinegar or any mustard is always a great idea. That added lemon is perfect too!

I also think there is a benefit to adding spice or sweetness. You can make this what you want!

For the bread, make sure that you pick what you like. I truly think sourdough is the best, so I picked a grainy sourdough for heartiness. If you’re a white or wheat person, that’s totally fine. I still think the crusty, chewy bread is better! And toasted for sure.

Tips and tricks

The hardest part of this recipe is getting those chickpeas mashed to your liking. The good news is you don’t HAVE to peel off the filmy outer coating of the chickpea in this recipe vs. hummus. You do want a softer chickpea if you want to mash faster. You can boil these and then mash them and then let them cool before adding all the other ingredients.

Let it set in the fridge for a few hours before serving for the best flavor. Of course you’re going to want to sample it right away, but if you can, wait to build your sandwich. This will yield the best flavor!