This delicious Chickpea Salad Sandwich is a creamy and filling vegetarian meal that redefines healthy sandwiches. Packed with mashed chickpeas, crisp celery, red onion, and a blend of tangy lemon juice and Dijon mustard, it delivers a robust gourmet experience ideal for a satisfying Vegetarian Lunch full of flavor and texture.
I recently came across this chickpea salad sandwich recipe that quickly became a favorite in my house. It is a simple and filling vegetarian lunch thats full of plant-based protein and fiber.
I use one can of chickpeas, 1/4 cup of vegan mayo, a tablespoon of dijon mustard and a tablespoon of lemon juice to give it a bright tang. I then add 1/2 cup of finely chopped celery and 1/4 cup of red onion which provides a nice crunch.
A sprinkle of salt and pepper, and sometimes a bit of dried dill, amps up the flavor even more. I layer the mix between four slices of whole grain bread and add lettuce or baby spinach for some extra vitamins.
This recipe is perfect if you enjoy healthy sandwiches, chickpea recipes, or other meatless meals thats both tasty and nutritious just like those popular foods you see in costco chicken salads or recept sandwiches.
Why I Like this Recipe
I love this recipe because it’s so easy to throw together even on those crazy busy days. I really like that I don’t have to spend a ton of time in the kitchen and it always comes out filling and delicious. I enjoy how all the flavors mix together— the tangy lemon and mustard with the crunch of the celery and red onions really makes each bite interesting. Also, since it’s vegan and healthy, I feel good eating it and it makes me happy knowing I can even share it with my husband who loves it for his work lunches.
Ingredients
- Chickpeas are a great source of protein and fiber.
They makes the sandwich hearty and filling.
- Vegan mayo adds creamy texture and a mild tang without the cholesterol of regular mayo.
- Dijon mustard gives a sharp kick that cuts through the creaminess for a balanced taste.
- Lemon juice provides a bright sour note, helping to lift all the other flavors.
- Celery and red onion not only add crunch, but also extra fiber and a bit of zesty spice.
Ingredient Quantities
- 1 can (15 oz) chickpeas, drained and rinsed
- 1/4 cup vegan mayo
- 1 tbsp Dijon mustard
- 1 tbsp lemon juice
- 1/2 cup celery, finely chopped
- 1/4 cup red onion, finely diced
- Salt and pepper to taste
- Optional: 1/4 tsp dried dill or a few sprigs fresh dill, chopped
- 4 slices whole grain bread
- Lettuce leaves or baby spinach as needed
How to Make this
1. Start by draining and rinsing the 15 oz can of chickpeas well, then put them in a large bowl.
2. Use a fork to mash the chickpeas lightly so you still get some texture in your salad.
3. Add the 1/4 cup of vegan mayo, 1 tbsp Dijon mustard, and 1 tbsp lemon juice to the bowl and mix it all together.
4. Stir in the 1/2 cup chopped celery and the 1/4 cup diced red onion until evenly distributed.
5. Season the mixture with salt and pepper to taste and if you like, sprinkle in 1/4 tsp dried dill or a few sprigs of chopped fresh dill.
6. Taste the salad and adjust any seasonings if needed, don’t be afraid to add a little more lemon juice or salt.
7. Lay out your 4 slices of whole grain bread and if you want, toast them lightly for extra crunch.
8. Spoon a generous amount of chickpea salad onto a slice of bread, add a few lettuce leaves or some baby spinach, then top with another bread slice.
9. Cut your sandwich in half and serve immediately or pack it for a tasty lunch later.
Equipment Needed
1. Large mixing bowl
2. Strainer for rinsing the chickpeas
3. Fork for mashing the chickpeas
4. Measuring cup and measuring spoons for the mayo, mustard, lemon juice, and seasonings
5. Knife for chopping the celery, red onion, and dill
6. Cutting board
7. Toaster or skillet if you want to toast the bread lightly
FAQ
Chickpea Salad Sandwich Recipe Substitutions and Variations
- If you’re short on chickpeas, you can try using white beans like cannellini beans to keep that creamy texture.
- Not feeling vegan mayo? You could swap it with hummus or mashed avocado for a richer flavor even though it might change the consistency a bit.
- If you don’t have Dijon mustard handy, whole grain mustard works great as a substitute and it adds a similar tang.
- Lemon juice is key but if you’re out, a squeeze of lime juice can work just fine and gives a nice citrus twist.
Pro Tips
Try mashing the chickpeas gently so you still have some bite instead of turning it into a complete paste. I found leaving a few chunks gives you better texture in every mouthful.
Make sure you taste and adjust seasonings after mixing everything because sometimes a little extra lemon juice or a pinch more salt can really make the flavors pop.
If you got the time, let your chickpea salad chill in the fridge for at least 30 minutes before assembling your sandwich. This helps the flavors blend a bit more and makes the overall taste more balanced.
To add an extra layer of flavor and crunch, consider toasting your whole grain bread lightly even if the recipe already suggests it. It makes the sandwich feel a bit more special.
Chickpea Salad Sandwich Recipe
This delicious Chickpea Salad Sandwich is a creamy and filling vegetarian meal that redefines healthy sandwiches. Packed with mashed chickpeas, crisp celery, red onion, and a blend of tangy lemon juice and Dijon mustard, it delivers a robust gourmet experience ideal for a satisfying Vegetarian Lunch full of flavor and texture.
4
servings
295
kcal
Equipment: 1. Large mixing bowl
2. Strainer for rinsing the chickpeas
3. Fork for mashing the chickpeas
4. Measuring cup and measuring spoons for the mayo, mustard, lemon juice, and seasonings
5. Knife for chopping the celery, red onion, and dill
6. Cutting board
7. Toaster or skillet if you want to toast the bread lightly
Ingredients
-
1 can (15 oz) chickpeas, drained and rinsed
-
1/4 cup vegan mayo
-
1 tbsp Dijon mustard
-
1 tbsp lemon juice
-
1/2 cup celery, finely chopped
-
1/4 cup red onion, finely diced
-
Salt and pepper to taste
-
Optional: 1/4 tsp dried dill or a few sprigs fresh dill, chopped
-
4 slices whole grain bread
-
Lettuce leaves or baby spinach as needed
Directions
- Start by draining and rinsing the 15 oz can of chickpeas well, then put them in a large bowl.
- Use a fork to mash the chickpeas lightly so you still get some texture in your salad.
- Add the 1/4 cup of vegan mayo, 1 tbsp Dijon mustard, and 1 tbsp lemon juice to the bowl and mix it all together.
- Stir in the 1/2 cup chopped celery and the 1/4 cup diced red onion until evenly distributed.
- Season the mixture with salt and pepper to taste and if you like, sprinkle in 1/4 tsp dried dill or a few sprigs of chopped fresh dill.
- Taste the salad and adjust any seasonings if needed, don’t be afraid to add a little more lemon juice or salt.
- Lay out your 4 slices of whole grain bread and if you want, toast them lightly for extra crunch.
- Spoon a generous amount of chickpea salad onto a slice of bread, add a few lettuce leaves or some baby spinach, then top with another bread slice.
- Cut your sandwich in half and serve immediately or pack it for a tasty lunch later.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 200g
- Total number of serves: 4
- Calories: 295kcal
- Fat: 14g
- Saturated Fat: 2g
- Trans Fat: 0g
- Polyunsaturated: 4g
- Monounsaturated: 4g
- Cholesterol: 0mg
- Sodium: 450mg
- Potassium: 250mg
- Carbohydrates: 35g
- Fiber: 6g
- Sugar: 3g
- Protein: 11g
- Vitamin A: 500IU
- Vitamin C: 6mg
- Calcium: 60mg
- Iron: 2mg
