Easy Chickpea Salad Sandwich (Printable)

Protein-packed vegan sandwich featuring mashed chickpeas, crunchy vegetables, and creamy, tangy dressing.

# What You 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 as preferred)
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 with 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 pepper. Mix thoroughly until evenly combined.
03 - Taste the mixture and adjust salt and pepper if necessary.
04 - Arrange bread slices on a flat surface. Layer lettuce on four slices, then spoon chickpea salad over, followed by tomato and cucumber slices.
05 - Cover each with remaining bread slices, slice sandwiches in half, and serve immediately or wrap for later consumption.

# Expert Suggestions:

01 -
  • No cooking required means you can have lunch ready while your coffee is still hot.
  • The texture contrast between creamy, chunky chickpeas and crisp vegetables is genuinely addictive.
  • It's the kind of sandwich that actually keeps you full, thanks to all that plant-based protein.
02 -
  • If you're making these ahead, keep the filling separate from the bread and vegetables until you're ready to eat; assembled sandwiches become sad and soggy within a few hours.
  • The chickpea mixture actually tastes better the next day as the flavors meld, so make it for meal prep if you get the chance.
03 -
  • Use a potato masher instead of a fork if you want to work faster and get a more uniform texture throughout.
  • Toast your bread lightly if you have time; it adds structural integrity and makes the whole sandwich taste more intentional.
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