Chickpea Salad Sandwich Recipe
Introduction
This Chickpea Salad Sandwich is a quick and satisfying meal that’s perfect for lunch or a light dinner. Creamy mashed chickpeas are combined with fresh vegetables and tangy mustard for a flavorful, protein-packed sandwich filling.
Ingredients
- 2 15.5-ounce cans chickpeas (approximately 3 ¾ cups)
- 2 tablespoons minced celery
- 2 tablespoons minced yellow onion
- 2 tablespoons minced fresh parsley
- 4-5 tablespoons mayonnaise (vegan if desired)
- 2-3 teaspoons Dijon mustard (vegan if desired, plus more to taste)
- ½ teaspoon salt (more or less to taste)
Instructions
- Step 1: Add the chickpeas and their liquid to a medium saucepan and place it over medium heat on the stovetop.
- Step 2: Simmer the chickpeas for 10 minutes, stirring occasionally. Then pour them into a colander and drain well.
- Step 3: Transfer the drained chickpeas to a large bowl. Mash them using a potato masher or fork until you reach your desired consistency.
- Step 4: Add the minced celery, minced yellow onion, minced fresh parsley, mayonnaise, Dijon mustard, and salt to the mashed chickpeas.
- Step 5: Stir all the ingredients together until fully combined. Taste and adjust the flavor by adding more mayonnaise, mustard, or salt if needed.
- Step 6: Cover the bowl with a lid or plastic wrap and refrigerate for at least 1 hour to let the flavors meld. Alternatively, serve immediately on bread or in lettuce cups with your favorite toppings.
Tips & Variations
- Try adding chopped pickles or a dash of smoked paprika for extra flavor.
- Use vegan mayonnaise and mustard to make this sandwich entirely plant-based.
- For a chunkier salad, mash only half the chickpeas and leave the rest whole.
Storage
Store the chickpea salad in an airtight container in the refrigerator for up to 3 days. When ready to eat, give it a quick stir and serve cold or at room temperature. Avoid freezing as the texture may change.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use dried chickpeas instead of canned?
Yes, but you need to soak and cook dried chickpeas before using. This recipe is designed for canned chickpeas for convenience.
What can I add to make the sandwich more filling?
Adding sliced avocado, tomato, or crispy lettuce can boost texture and nutrition. You can also serve it with whole grain bread for added fiber.
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Chickpea Salad Sandwich Recipe
- Total Time: 1 hour 20 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
This Chickpea Salad Sandwich is a delicious and nutritious plant-based alternative to traditional chicken salad. Made with mashed chickpeas, fresh celery, onion, parsley, and a creamy dressing of mayonnaise and Dijon mustard, this recipe offers a satisfying texture and refreshing flavor. Perfect for a quick lunch or light dinner, it’s easy to prepare and can be enjoyed on bread or in lettuce cups.
Ingredients
Salad Ingredients
- 2 15.5-ounce cans chickpeas (approximately 3 ¾ cups)
- 2 tablespoons minced celery
- 2 tablespoons minced yellow onion
- 2 tablespoons minced fresh parsley
- 4–5 tablespoons mayonnaise (vegan if desired)
- 2–3 teaspoons Dijon mustard (vegan if desired, plus more to taste)
- ½ teaspoon salt (more or less to taste)
Instructions
- Simmer Chickpeas: Add 2 cans of chickpeas with their liquid to a medium saucepan and place it on the stovetop over medium heat.
- Cook and Drain: Simmer the chickpeas for 10 minutes, stirring occasionally, then pour them into a colander and drain thoroughly to remove excess liquid.
- Mash Chickpeas: Transfer the drained chickpeas to a large bowl and use a potato masher or fork to mash them to your desired consistency, whether chunky or smooth.
- Add Flavorings: Once mashed, add minced celery, yellow onion, fresh parsley, mayonnaise, Dijon mustard, and salt to the chickpeas.
- Mix Thoroughly: Stir all the ingredients together until fully incorporated. Taste the mixture and adjust the amounts of mayonnaise, mustard, or salt as needed for your preferred flavor.
- Chill or Serve: Cover the bowl with a lid or plastic wrap and refrigerate the chickpea salad for 1 hour to allow flavors to meld. Alternatively, serve immediately on bread or in lettuce cups with your favorite toppings.
Notes
- For a vegan option, use vegan mayonnaise and Dijon mustard.
- You can adjust the texture by mashing the chickpeas more or less depending on your preference.
- Try adding other mix-ins like chopped pickles, capers, or a squeeze of lemon juice to enhance flavor.
- This salad can be stored in the refrigerator for up to 3 days.
- Serve on whole grain bread or wraps for a wholesome meal, or use lettuce cups for a low-carb option.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Sandwich
- Method: Stovetop
- Cuisine: American
Keywords: Chickpea salad, vegan sandwich, vegetarian lunch, easy chickpea recipe, plant-based sandwich
