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A hearty and delicious vegan sandwich filled with a creamy mashed chickpea salad. Served with homemade hummus and crisp carrot sticks, it's a perfect plant-based lunch that's both satisfying and made from scratch.
Cook the chickpeas
Prepare the homemade vegan mayonnaise
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A hearty and delicious vegan sandwich filled with a creamy mashed chickpea salad. Served with homemade hummus and crisp carrot sticks, it's a perfect plant-based lunch that's both satisfying and made from scratch.
This american recipe takes 70 minutes to prepare and yields 4 servings. At 801.35 calories per serving with 25.77g of protein, it's a moderately challenging recipe perfect for lunch or dinner.
Prepare the hummus
Make the chickpea salad filling
Prepare sides and assemble the sandwiches
Use your favorite gluten-free bread to make the sandwich.
To save time, use two 15-ounce cans of chickpeas, rinsed and drained, instead of cooking from dry. You will need to use a different base for the mayonnaise, like silken tofu.
Add 2 tablespoons of shelled hemp seeds or sunflower seeds to the chickpea salad mixture for an extra protein boost and crunch.
Add 1/4 teaspoon of red chili flakes or a finely chopped green chili to the chickpea salad for a spicy kick.
Chickpeas are a fantastic source of protein, which is essential for muscle repair, and helps keep you feeling full and satisfied.
With chickpeas, whole wheat bread, and fresh vegetables, this meal is rich in fiber, which aids digestion, supports gut health, and helps regulate blood sugar levels.
Whole wheat bread provides complex carbohydrates that offer a slow and steady release of energy, unlike the sharp spikes from refined grains.
The tahini and olive oil in the hummus provide heart-healthy monounsaturated fats, which are beneficial for overall cardiovascular health.
Yes, it is a very healthy meal. It's packed with plant-based protein and fiber from chickpeas, complex carbohydrates from whole wheat bread, and healthy fats from olive oil and tahini. Making the mayonnaise from scratch avoids preservatives found in store-bought versions.
One complete serving, including the sandwich, hummus, and carrot sticks, contains approximately 550-650 calories, depending on the bread and amount of oil used.
Absolutely! The hummus, vegan mayonnaise, and chickpea salad filling can all be prepared up to 3 days in advance and stored in airtight containers in the fridge. Assemble the sandwiches just before serving to prevent the bread from getting soggy.
Aquafaba is the starchy liquid left over from cooking chickpeas. It's a fantastic vegan egg replacer and can be whipped to create foams, meringues, and creamy emulsions like the mayonnaise in this recipe.
