Easy Chickpea Salad Sandwich (Printable View)

Protein-rich vegan sandwich with mashed chickpeas, fresh veggies, and creamy tangy dressing, ready in 15 minutes.

# 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 alternative)
12 - 1 cup lettuce leaves
13 - 1 medium tomato, sliced
14 - 1/2 cucumber, thinly sliced

# How To Make It:

01 - In a large bowl, mash chickpeas using a fork or potato masher until mostly broken down but still slightly chunky.
02 - Add vegan mayonnaise, Dijon mustard, lemon juice, celery, carrot, red onion, parsley, garlic powder, salt, and black pepper to the mashed chickpeas. Mix thoroughly until well incorporated.
03 - Taste the mixture and adjust salt and pepper as needed for balanced flavor.
04 - Arrange bread slices on a flat surface. Layer lettuce leaves on half of the slices, then top with chickpea salad, tomato slices, and cucumber slices.
05 - Cover with the remaining bread slices, slice sandwiches in half, and serve immediately or wrap for later consumption.

# Expert Advice:

01 -
  • It comes together in 15 minutes flat, making it perfect for those mornings when you need real food, not just a snack.
  • The protein from chickpeas keeps you full through the afternoon without any heavy feeling afterward.
  • You can prep the filling ahead and assemble sandwiches fresh, or wrap them up for a perfect packed lunch.
02 -
  • Don't skip the rinsing step on your canned chickpeas—that starchy liquid will make your filling gummy if you don't wash it away.
  • The real magic happens when you let the filled sandwich sit for five minutes before eating; the flavors settle and marry together instead of tasting like separate ingredients.
03 -
  • Use a potato masher instead of a fork if you want more uniform texture throughout the filling—it's worth the extra second.
  • Keep a lemon on hand at all times; it's the ingredient that transforms ordinary into something people remember and ask you to make again.
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