Easy Chickpea Salad Sandwich (Print view)

A protein-packed vegan sandwich with mashed chickpeas, crunchy vegetables, and tangy dressing for a quick meal.

# List of Ingredients:

→ 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 as preferred)
12 - 1 cup lettuce leaves
13 - 1 medium tomato, sliced
14 - 1/2 cucumber, thinly sliced

# Step-by-Step Directions:

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; stir until well incorporated.
03 - Taste and modify seasoning as needed to achieve desired flavor balance.
04 - Arrange bread slices on a flat surface; layer with lettuce leaves on half the slices, then spread chickpea salad, followed by tomato and cucumber slices.
05 - Top with remaining bread slices, slice each sandwich in half, and serve immediately or wrap for later consumption.

# Expert Suggestions:

01 -
  • It tastes indulgent and creamy while being naturally vegan and protein-rich enough to actually keep you full.
  • Everything comes together in one bowl with no cooking required, so it's perfect for meal prep or when you're too tired to think about dinner.
  • The texture play between creamy chickpeas, crisp vegetables, and fresh bread feels restaurant-quality but costs pennies.
02 -
  • Don't skip rinsing the canned chickpeas or you'll end up with a grayish, starchy mixture that tastes metallic and wrong instead of bright and fresh.
  • If you're prepping these for later, keep the filling and bread separate and add the tomato and cucumber just before eating, otherwise everything becomes one soggy regret by lunchtime.
03 -
  • The secret to preventing soggy sandwiches is the lettuce barrier between bread and filling, but equally important is not making your filling too wet in the first place, so err on the side of less mayo rather than more.
  • If you're taking this to work or a picnic, pack the filling in a small container and build your sandwich on-site or right before eating, and your future self will thank you when the bread is still crisp and fresh.
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