This vegan chickpea salad sandwich is packed with nutrition and lemon-y, garlic flavor. It’s easy to customize it to your taste.
I’ve been on a mission to incorporate more protein into my diet and I stumbled upon a delicious and easy recipe for a Vegan Chickpea Salad Sandwich. While I won’t claim this is a “wow” recipe, it’s certainly a tasty alternative to traditional tuna or chicken salad when you’re looking for something different.
One of the things I like most about this recipe is its versatility. Not a fan of garlic? No problem, just reduce or omit it entirely. Maybe you’d like to add diced avocado, cucumber or some shredded carrots? Go for it! Think of this recipe more as a suggestion than a rigid set of ingredients.
The Nutritional Benefits of Chickpeas
Chickpeas are nutrient-packed legumes offering a good amount of protein, dietary fiber and several important vitamins and minerals. Here are some of their impressive health benefits:
- Weight control: As a low-calorie, high-fiber food, chickpeas can help you feel fuller longer.
- Digestive health: The fiber in chickpeas aids in maintaining a healthy digestive system.
- Blood sugar control: Thanks to their dietary fiber, chickpeas assist in slowing down the absorption of sugar into your bloodstream.
- Bone health: Chickpeas are a valuable source of magnesium, which aids in calcium absorption for strong bones.
- Muscle health: The protein in chickpeas can help to build, maintain and repair muscle tissues.
Chickpeas are also a good source of iron, folate, and vitamin B6. These nutrients are important for a healthy immune system, energy production and cognitive function.
And that’s not all! Chickpeas contain all nine essential amino acids. According to Healthline, these amino acids are crucial for tissue growth, energy production, immune function, and nutrient absorption. Read 10 Science-Backed Benefits of Chickpeas at healthline.com.
Make This Chickpea Salad Your Own
Here are a few suggestions to change things up with this recipe. Get creative with it!
- Swap the mayonnaise for yogurt
- Chop the red onion and add it to the chickpea mix
- Add chopped avocado
- Add finely chopped green pepper
- Swap the dill for parsley or another herb of choice
- Add tomato slices to the sandwich
More Recipes with Chickpeas
Balsamic Couscous Salad
Yummy Beet Hummus
Watermelon Tomato Salad with Marinated Chickpeas
This easy vegan chickpea salad sandwich gets its bright flavors from lemon, Dijon mustard, garlic, celery and dill. Serve it between two slices of whole-grain bread or in a lettuce wrap.
Ingredients
1 (15.5 ounce) can no-salt-added chickpeas, rinsed
2 to 3 tablespoons extra-virgin olive oil (I used 2 tbsp; Use more or less for desired consistency + flavor)
4 teaspoons lemon juice
1 teaspoon Dijon mustard
1 – 2 minced garlic cloves or substitute 1/4 tsp. garlic powder
1/4 cup finely chopped celery
1/8 cup finely chopped dill
Salt + pepper to taste
- Sandwich Ingredients
Vegan or regular mayonnaise
Whole-grain bread, toasted
Green lettuce leaves
Thin slices red onion
Directions
- Combine chickpeas, oil, lemon juice, and mustard in a large bowl. Use a fork or potato masher to crush the chickpeas until most are mashed but some are whole. Stir in garlic, celery, dill, salt and pepper.
- Spread mayonnaise on one side of toasted bread. Add lettuce, onion and chickpea salad and top with the remaining slice of bread.
Notes
- This recipe was inspired by one on eatingwell.com. I reduced the amount of oil by half and made other small changes.
Final thoughts: If you’re vegan, you’ll no doubt have a vegan bread and a vegan mayo of choice. Since I’m not vegan, let me know if I’ve missed something else here. Would love to hear from you (vegan or not) if you give this recipe a try!
I am not a licensed nutritionist, medical professional or cosmetics expert. The information provided on Honest + Simple is for general informational purposes only. The statements on this website have not been evaluated by the Food + Drug Administration and are not intended to treat, prevent or cure any disease. Before making decisions about your health or other concerns, please consult a qualified professional and do not rely on this website for medical advice.
