Easy Chickpea Salad Sandwich (Printable)

Protein-rich chickpeas mixed with fresh veggies and creamy dressing for a ready-to-eat lunch option.

# What You’ll Need:

→ 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

# How-To:

01 - In a large bowl, mash the chickpeas with a fork or potato masher until mostly broken down but still chunky.
02 - Add vegan mayonnaise, Dijon mustard, lemon juice, celery, carrot, red onion, parsley, garlic powder, salt, and pepper. Mix until well combined.
03 - Taste and adjust seasoning if needed.
04 - Lay out the bread slices. Layer lettuce leaves on 4 slices, then top with chickpea salad, tomato, and cucumber slices.
05 - Top with remaining bread slices. Slice sandwiches in half and serve immediately, or wrap for later.

# Expert Advice:

01 -
  • It comes together in the time it takes to answer three emails, and somehow tastes better than anything you'd wait in line for.
  • The texture is just right, creamy but still chunky, so every bite feels substantial without being heavy.
  • You can make a big batch on Sunday and eat well all week without touching the stove once.
02 -
  • Don't over-mash the chickpeas or the salad turns into paste, leave some texture so it feels like a real sandwich filling.
  • If the mixture seems dry, add mayo or lemon juice a teaspoon at a time until it's creamy enough to spread but not soupy.
  • Always put the lettuce down first, it acts like a barrier and keeps the bread from turning to mush if you're packing this for later.
03 -
  • Toast the bread lightly before assembling if you want extra crunch and a sturdier base that won't get soggy.
  • Use a potato masher instead of a fork if you're making a double or triple batch, it saves your hand and gets the job done faster.
  • Rinse the chickpeas really well and let them drain completely, excess moisture will make the salad watery and dilute all the flavors.
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