Chickpea Salad Sandwich
A fantastic vegetarian take on a classic deli sandwich! Hearty mashed chickpeas are mixed with a creamy dressing, crisp celery, and fresh dill. It's a satisfying, protein-packed lunch that's ready in minutes.
For 4 servings
5 steps. 25 minutes total.
- 1
Step 1
- a.Cook the Chickpeas
- b.Rinse the dried chickpeas and soak them in ample water overnight or for at least 8 hours.
- c.Drain the soaked chickpeas. Place them in a pressure cooker with 3 cups of fresh water, the bay leaf, and turmeric powder.
- d.Secure the lid and cook on high pressure for 20-25 minutes, or until the chickpeas are tender.
- e.Allow the pressure to release naturally. Drain any excess water and discard the bay leaf. Let the chickpeas cool slightly.
- 2
Step 2
- a.Prepare the Salad Base
- b.Transfer the cooked chickpeas to a medium-sized bowl.
- c.Using a potato masher or the back of a fork, mash the chickpeas to a chunky, flaky consistency. Avoid making a smooth paste.
- d.Add the finely chopped celery, red onion, and fresh dill to the bowl.
- 3
Step 3
- a.Mix the Salad
- b.In a separate small bowl, whisk together the vegan mayonnaise, Dijon mustard, and fresh lemon juice until smooth.
- c.Pour the dressing over the chickpea mixture.
- d.Season with salt and black pepper.
- e.Stir everything together with a spatula until well combined. Taste and adjust seasoning if needed.
- 4
Step 4
- a.Assemble the Sandwiches
- b.Lightly toast the slices of whole wheat bread.
- c.On four slices of bread, place a lettuce leaf.
- d.Divide the chickpea salad mixture evenly and scoop it onto the lettuce.
- e.Arrange 2 slices of tomato over the salad on each sandwich.
- f.Top with the remaining four slices of bread.
- 5
Step 5
- a.Serve
- b.Slice the sandwiches in half diagonally, if desired, and serve immediately.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't over-mash the chickpeas. Leaving some texture makes the sandwich more satisfying and less like a paste.
- 2For the best flavor, let the prepared chickpea salad chill in the refrigerator for at least 30 minutes before assembling the sandwiches.
- 3The chickpea salad filling can be made ahead and stored in an airtight container in the fridge for up to 3 days.
- 4Toasting the bread is a key step to prevent it from getting soggy from the creamy filling.
- 5Feel free to add other crunchy vegetables like grated carrots or finely chopped bell peppers for extra flavor and nutrients.
Adapt it for your goals.
Healthy
For a lower-fat version, replace half of the mayonnaise with plain Greek yogurt or mashed avocado.
gluten freeGluten free
Use your favorite gluten-free bread or serve the chickpea salad in lettuce cups for a delicious wrap.
high proteinHigh protein
Add 1/4 cup of toasted sunflower seeds or chopped walnuts for extra protein and a delightful crunch.
quickQuick
If you're short on time, you can use one 15-ounce can of chickpeas, drained and rinsed well, instead of cooking from dry.
kid friendlyKid friendly
Mash the chickpeas more thoroughly for a smoother texture and add a teaspoon of maple syrup to the dressing for a hint of sweetness.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Chickpeas provide a substantial amount of protein, essential for muscle repair, immune function, and overall body maintenance, making it a great option for vegetarians and vegans.
High in Dietary Fiber
The combination of chickpeas and whole wheat bread offers a high dose of dietary fiber, which supports digestive health, helps regulate blood sugar levels, and keeps you feeling full longer.
Rich in Complex Carbohydrates
Whole wheat bread provides complex carbohydrates that offer a slow and steady release of energy, preventing energy spikes and crashes.
Heart-Healthy Fats
When made with a suitable mayonnaise (like one made with avocado or olive oil), this sandwich provides healthier unsaturated fats compared to traditional deli salads.
Frequently asked questions
Yes, it's a very healthy option. Chickpeas are an excellent source of plant-based protein and fiber, which aids digestion and promotes satiety. Using whole wheat bread adds complex carbs and more fiber. It's much lower in saturated fat and cholesterol than traditional tuna or chicken salad sandwiches.