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+ servings

Chickpea Salad Sandwich

350kcal
Prep 15 minutes
Total 15 minutes
A hearty and nutritious chickpea salad sandwich, perfect for lunch or a light dinner. Packed with protein and fiber, this sandwich is both satisfying and delicious.
Servings 4 servings
Course Lunch, Snack
Cuisine Mediterranean, Vegan

Ingredients

For the Chickpea Salad
  • 1 can chickpeas drained and rinsed
  • 1 medium celery stalk finely chopped
  • ½ medium red onion finely diced
  • ½ cup red bell pepper finely diced
  • ¼ cup fresh parsley chopped
  • 1 tablespoon lemon juice freshly squeezed
  • 2 tablespoons vegan mayonnaise or regular mayonnaise
  • 1 teaspoon Dijon mustard
  • ½ teaspoon garlic powder
  • ¼ teaspoon salt to taste
  • ¼ teaspoon black pepper to taste
For the Sandwich
  • 8 slices whole grain bread or your choice of bread
  • 1 cup mixed greens for topping
  • 1 medium tomato sliced

Method

Prepare the Chickpea Salad
  1. In a mixing bowl, add the drained and rinsed chickpeas. Using a fork, mash the chickpeas until they are mostly broken down but still have some texture. This will help bind the salad together while providing a hearty base.
  2. Add the finely chopped celery, red onion, red bell pepper, and parsley to the mashed chickpeas. These ingredients add crunch and freshness to the salad.
  3. In a small bowl, whisk together the lemon juice, vegan mayonnaise, Dijon mustard, garlic powder, salt, and black pepper until smooth. This dressing will enhance the flavors of the salad.
  4. Pour the dressing over the chickpea mixture and stir until everything is well combined. Taste and adjust seasoning if necessary.
Assemble the Sandwich
  1. Lay out 4 slices of whole grain bread on a clean surface. This will be the base of your sandwiches.
  2. Spoon a generous amount of the chickpea salad onto each slice of bread, spreading it evenly.
  3. Top the chickpea salad with mixed greens and tomato slices for added freshness and flavor.
  4. Place the remaining slices of bread on top to complete the sandwiches. Press down gently to secure the filling.
  5. Using a bread knife, cut each sandwich in half diagonally for easy eating.

Nutrition

Serving1sandwichCalories350kcalCarbohydrates50gProtein14gFat12gSaturated Fat1gPolyunsaturated Fat2gMonounsaturated Fat8gSodium400mgPotassium600mgFiber10gSugar3gVitamin A15IUVitamin C30mgCalcium6mgIron15mg

Notes

This chickpea salad sandwich is best served fresh but can be stored in the refrigerator for up to 2 days. The flavors will meld together over time, making it even tastier. For added flavor, consider adding sliced avocado or pickles.

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