Easy Chickpea Salad Sandwich (Printer View)

Protein-rich vegan sandwich with mashed chickpeas, fresh veggies, and creamy tangy dressing, perfect for quick meals.

# Components:

→ 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

# Method:

01 - In a large bowl, mash the chickpeas with a fork or potato masher until mostly broken down but retaining some texture.
02 - Add vegan mayonnaise, Dijon mustard, lemon juice, celery, carrot, red onion, parsley, garlic powder, salt, and pepper; mix until evenly incorporated.
03 - Taste the mixture and modify salt and pepper as needed for balance.
04 - Lay out bread slices; layer lettuce leaves on half of the slices, then top with chickpea salad, tomato, and cucumber slices.
05 - Cover with remaining bread slices, slice sandwiches in half, and serve immediately or wrap for later.

# Expert Advice:

01 -
  • It comes together faster than waiting in a drive-through line, and tastes like you actually tried.
  • The texture is just right, creamy but with enough bite to feel satisfying instead of mushy.
  • You can make it Sunday night and eat well all week without touching a stove.
  • It holds up in the fridge better than most sandwiches, no soggy bread if you pack it smart.
02 -
  • Do not over-mash the chickpeas or youll end up with paste instead of salad, leave some chunks for the right texture.
  • If the salad looks dry after mixing, add another tablespoon of mayo or a splash of lemon juice to loosen it up.
  • Pack the chickpea salad and vegetables separately if youre meal prepping, assemble right before eating to avoid soggy bread.
03 -
  • Use a potato masher instead of a fork if youre making a big batch, it cuts the time in half and gives you more control over texture.
  • Let the salad sit in the fridge for at least thirty minutes before serving, the flavors deepen and the vegetables soften just enough to blend in without losing their crunch.
  • If you want extra richness, mash in half an avocado with the chickpeas, it makes the salad creamier and adds healthy fats without changing the vibe.
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