The Chickpea Salad Sandwich is a plant-based, protein-rich alternative to traditional chicken or tuna sandwiches. It is a popular, meat-free, healthy meal, with its popularity rising as plant-based recipes become more mainstream. This dish is rooted in Middle Eastern, Mediterranean, and Indian cuisines.
Chickpeas are a source of plant-based protein, fiber, vitamins, and minerals, making them highly nutritious. This sandwich is ideal for vegetarians, vegans, or anyone looking for a flavorful protein-packed meal without meat.
INGREDIENTS
1 can (15 oz) chickpeas, drained and rinsed
2 tbsp mayonnaise (or vegan mayo for a vegan version)
1 tbsp Dijon mustard
1/2 cup celery, finely chopped
1/4 cup red onion, finely chopped
1/4 cup pickles (or dill relish), chopped
1 tbsp fresh parsley, chopped
1 tbsp lemon juice
Salt and black pepper to taste
Lettuce leaves (optional)
INSTRUCTIONS
- Mash the Chickpeas: Place the drained and rinsed chickpeas in a large bowl. Use a fork or potato masher to mash the chickpeas until most are broken down but some small chunks remain for texture.
- Mix the Dressing: Add the vegan or regular mayonnaise, Dijon mustard, and lemon juice to the bowl with the chickpeas. Mix well until the chickpeas are coated.
- Add Vegetables: Fold in the chopped celery, red onion, and dill pickles (if using). Mix until combined.
- Season: Season the mixture with salt, black pepper, and a pinch of paprika if desired. Adjust seasoning to taste.
- Assemble the Sandwich: Spread the chickpea salad onto a slice of bread. Add fresh lettuce leaves and tomato slices if desired, then top with another slice of bread.
- Serve: Slice the sandwich in half and serve immediately. Enjoy!
NUTRITIONS
- Calories: ~350-450 kcal
- Protein: 12-15 grams
- Carbohydrates: 45-55 grams
- Fiber: 8-10 grams
- Total Fat: 12-18 grams
- Saturated Fat: 1-2 grams
- Cholesterol: 0 mg (for vegan versions)
- Sodium: 400-600 mg
- Sugars: 3-5 grams
TIPES
1.Mash with Texture in Mind:
- Tip: Lightly mash the chickpeas, leaving some chunks for texture. This gives the salad a satisfying bite, similar to a traditional chicken or tuna salad.
2. Flavor Boosters:
- Tip: Enhance the flavor with seasonings like garlic powder, smoked paprika, cumin, or nutritional yeast for a cheesy, savory note.
- Fresh Herbs: Add fresh dill, parsley, or cilantro to give a burst of freshness and aroma.
3. Customize Your Add-Ins:
- Crunchy Options: Besides celery, try adding diced pickles, bell peppers, or shredded carrots.
- Savory Twists: Mix in capers, olives, or sun-dried tomatoes for a tangy, briny taste.
- Sweet Touch: Add a handful of chopped apples or dried cranberries for a subtle hint of sweetness.
4. Choosing the Right Bread:
- Tip: Use whole grain or multigrain bread for added fiber and nutrients. For a gluten-free option, use your favorite gluten-free bread or wrap.
- Toast It: Lightly toasting the bread can add crunch and prevent it from becoming soggy.
5. Creaminess Variations:
- Vegan Options: Use vegan mayo or smashed avocado for a plant-based creamy base.
- Yogurt Alternative: Try a dollop of unsweetened Greek yogurt or plant-based yogurt for a lighter, tangy version.
6. Perfect the Balance:
- Tip: Taste and adjust the seasonings and acidity (lemon juice or vinegar) to suit your preference. This helps balance the flavors, ensuring a bright and savory profile.
7. Make It a Wrap or Bowl:
- Tip: Serve the chickpea salad as a wrap using tortilla or flatbread, or turn it into a bowl by serving it over greens with added veggies for a low-carb option.
8. Meal Prep and Storage:
- Tip: Prepare the chickpea salad in advance and store it in an airtight container in the refrigerator for up to 3 days. Assemble the sandwiches fresh for the best texture.
9. Serving Side Ideas:
- Pair the sandwich with side dishes like sweet potato fries, a simple green salad, or a cup of soup for a more complete meal.
10. Kid-Friendly Twist:
- Tip: For a kid-friendly version, you can blend in a little honey or maple syrup (if not strictly vegan) and cut the sandwich into fun shapes using cookie cutters.