This vegan Chickpea Salad Sandwich is incredibly easy and totally delcious! It’s made with a smashed chickpea salad and layered with avocado, cucumbers, tomatoes, and microgreens. Gluten-free adaptable! Video.
The healer you have been looking for is your own courage to know and love yourself completely. ~Jung Pueblo~
In my twenties, right after college, my friend Tonia and I started a very illegal sandwich business in Los Angeles. I still have no idea how we got away with it, or had the audacity to do this, but necessity is the mother of invention, so we just did it, and have lived to tell the tale.
Eventually, we went on to open our real, bonafide vegetarian restaurant, but every time I make a sandwich, I can’t help but think of those crazy sandwich-making days, when life still felt a little wild and free and full of possibilities!
What I love about this Chickpea Salad Sandwich recipe is how flavorful and punchy it is. The secret is loading it up with fresh herbs and adding a little mustard. You can make the flavorful smashed chickpea salad ahead and assemble the sandwiches (or wraps) as needed during the busy work week!
Vegan Chickpea Salad Ingredients:
- Chickpeas – I use organic canned chickpeas; drain them and rinse them first!
- Herbs– fresh dill and parsley give this brightness, while scallions add a little bite! Add of tablespoon of fresh tarragon to elevate!
- Whole Grain Mustard– adds punchy flavor.
- Vegan mayo – keeps this totally vegan! Use store-bought or make your own Vegan Mayo!
- Salt and pepper- to taste.
- Optional: finely chopped celery or onion, and capers!
How to make our Chickpea Salad recipe
It really couldn’t be any easier- just mix everything up in a bowl! Smash the chickpeas a little with a fork. This takes about 5-10 minutes if you are a fast chopper, so it is very easy! Taste and adjust salt and pepper.
Chickpea Salad Sandwich serving suggestions
There are many ways to serve this chickpea salad:
- Serve it on a toasted bagel. Lather the bagel up with mayo and mustard, then layer with sliced tomatoes, avocado, cucumbers, lettuce, carrots, and/or radishes.
- Serve it in a tortilla and make a hearty wrap!
- Serve it in a toasted Pita Bread
- Serve it over a bed of dressed lettuces!
Storage
The chickpea salad recipe will keep up to 4-5 days in an airtight container in the refrigerator.
I love having this salad in the fridge on busy weeks, that way I know I always have something healthy on hand. Whip up a sandwich or wrap in the morning right before work. Your day just got 100% better!
I hope you love this one as much as I do, it has been such a godsend through the years…very nourishing! Please leave a note in the comments and let me know what you think!
Other recipes you may like!
- Avocado Egg Salad
- Hearts of Palm Tuna Salad
- Healthy Lunch Ideas!
- Vegan Make-ahead Salads
- Smashed Chickpea Avocado Sandwich
- Curry Chickpea Salad Wraps with Toasted Coconut
- Vegan Chickpea Salad Sliders with herbs, capers and Arugula
Happy week!
Chickpea Salad Sandwich video
Smashed Chickpea Salad Sandwich Recipe
- Prep Time: 20
- Total Time: 20 minutes
- Yield: 2 extra large sandwiches
- Category: vegan, sandwich, lunch
- Method: various
- Cuisine: Avmerican
- Diet: Vegan
Description
Ingredients
- 1 can chickpeas, rinsed and drained
- 1/4 cup chopped Italian parsley
- 1/4 cup chopped dill (or sub 1/8 cup fresh tarragon)
- 1/2 cup chopped scallions
- 2 tablespoons whole grain mustard, or 1 tablespoon Dijon mustard
- 2–3 tablespoons Vegan Mayo ( or regular, store-bought, sub 2–3 teaspoons olive oil)
- Salt and pepper to taste
- Optional: 1 tablespoon capers
For the sandwich (makes 2-3)
- 1 batch Vegan Chickpea Salad
- 4 slices whole-grain bread or everything bagels (or sub gluten-free bread or wraps), toasted is nice.
- 1 tablespoon mustard
- 2 large lettuce leaves (red leaf, green leaf or romaine)
- 1 Turkish cucumber, thinly sliced
- 1 carrot, thinly sliced ( use a vegetable peeler)
- 4 radishes, thinly sliced
- 1 large avocado sliced
- big handful of microgreens or sprouts
Instructions
- Make the chickpea salad, placing all ingredients in a medium bowl, mix and smash with a fork until well combined. Taste and adjust salt and pepper to your liking.
- Assemble the sandwiches. Spread a little whole grain mustard on the bread.
- Top with lettuce and a generous amount of the chickpea salad.
- Layer sliced cucumber, carrots, radishes and avocado.
- Top with a mound of sprouts and bread.
- Cut in half and enjoy!
Notes
Make the chickpea salad ahead, and have on hand for meals during the week. It keeps for 4-5 days in the fridge! Great for meal prep.
Nutrition
- Serving Size: -with 2 slices, Udi's Wholegrain GF Bread
- Calories: 482
- Sugar: 16.3 g
- Sodium: 1384 mg
- Fat: 14.4 g
- Saturated Fat: 1.7 g
- Carbohydrates: 70.8 g
- Fiber: 17.2 g
- Protein: 16.8 g
- Cholesterol: 0.7 mg
Loved the recipe! I substituted fresh basil for the dill. Came out excellent. This recipe will go into my rotation for quick and tasty recipes. As always, thank you for another great recipe.
Sounds lovely- glad you enjoyed it!
YUM and Thank You!
I had only dried dill on hand and for a single recipe used 2 T dill. Delicious and can’t wait to try it with fresh.
Glad you enjoyed Barbara!
Love this vegetarian sandwich, and having it for several lunches. Used a thin whole grain bread had on hand and did the layer of cucumber tomato and spinach –used a bit of roasted red pepper hummus had to use up on the bread to help hold the veggies in place –Chick pea mixture great–I added two tabs dijon lots of fresh dill and parsley, (lemon juice a couple tabs) and .25 cup of nonfat greek yogurt and finely chopped red pepper and carrot right into the chick peas. Takes a bit of mashing to get chick peas to cooperate, used a fork as my masher has disappeared for the moment! Didn’t have an avocado but plan to get one for round two. I will probably get 5 or 6 sandwiches from this, as my bread is on the thin smaller sized.
Sounds so tasty Frances!
A tasty dish. Thank you, Feasting At Home!
Thanks Daniel!
Mine was a little messy, so I ate it open-faced, but it was delicious. Definitely will make it again!
Glad you enjoyed!
I’ve made this recipe twice now, it’s delicious! Nice lunch sandwich for work.
Thanks Noor, so happy you are enjoying!
On my menu for this week! Wondering if “everything but the bagel” seasoning and on sourdough bread would work?
Sounds good to me!
I cannot stop making this delicious chickpea recipe! I love sandwiches, and I’ve been lacking a solid recipe since becoming vegan. This is a fantastic substitute for tuna salad for my other sandwich lovers out there!
I love chicken salad but since going plant based last January it’s been difficult to find a good vegetarian replacement that satisfies this craving. The smash chic pea salad sandwich was amazing! Looking forward to trying other chickpea recipes
I can’t wait to try this recipe, it looks absolutely delicious!
I love your blog and I love your photography! I look forward to your email every week! Thank you!
Can’t wait to try this sandwich. It’s made with all my favorites.
Thanks for another wonderful recipe!
A nice hearty veggie sandwich. The chickpea salad would also be awesome in lettuce cups if you wanted leftovers and don’t want to double up on carbs.
Wonderful recipe! I’m keeping it for life.
Awesome Alma!
This was so yummy! My husband couldn’t believe it was chickpea salad. I made it with a few changes. I used guacamole since I didn’t have any avocados and added broccoli sprouts. DELICIOUS!!! Thank you again!
perfect!
Tasty, fresh, amazing 😍
Mmmm. I am in no wat vegan, but this was a surprisingly delicious meat-free sandwich 🙂
Yes!!
I just love how you’ve used the microgreens. Not many people know how much flavour is packed in those tiny leaves.
This has become my go-to sandwich for the work week. Yum! As a newbie with nutrition facts, do the nutrition facts associated with this recipe pertain to the filling only? Thanks!
Can I make these the night before a luncheon?
I would recommend making the salad ahead, but assembling the morning before, so bread doesn’t get soggy and sprouts stay nice and crisp.
this makes a fantastic sandwich. I made it as an egg salad instead of making it with chickpeas and it was perfect.
Thanks Sarah, glad you liked it and love your adaptation!
I loved this recipe! Very complete flavor and texture profiles that taste like something I would get at the downtown cafe. I was able to get four sandwiches out of this recipe. Not difficult to make either. I liked using toasted bagels.
This sounds pretty good, but I really don’t like mustard. Unfortunately. Any ideas on what to sub? I know the mustard makes quite a bit of a taste influence. Thanks!
Just leave it out! Maybe add a few drops of vinegar.
Thanks for your reply. I’ll give it a try with a bit of vinegar.
Can’t wait to try this!
Whole family (including my non-vegan oldest son) LOVED this sandwich. We used a much smaller seeded vegan bread and did a side of vegan tomato soup with a cornichon garnish. SO GOOD!!! Thank you!!!!
Awesome Mande, glad they like it!!!
The ultimate sandwich who needs ham