Chickpea Salad Sandwich Recipe

Learn how to make the best homemade chickpea salad sandwich – a plant-based alternative to traditional tuna or egg salad! This easy baking recipe features protein-packed chickpeas, fresh herbs, and a creamy tahini dressing. Perfect for meal prep, picnics, or quick weekday lunches.

Difficulty:

Beginner

Prep Time:

15 mins

Cook Time:

10 mins

Serves:

4 sandwiches

Ingredients

<ul class="ingredients-main-list"> <li class="ingredients-single-item">480g canned chickpeas, drained and rinsed</li> <li class="ingredients-single-item">70g red onion, finely diced</li> <li class="ingredients-single-item">100g celery, finely diced</li> <li class="ingredients-single-item">60g pickles, diced (optional)</li> <li class="ingredients-single-item">20g fresh dill, chopped</li> <li class="ingredients-single-item">15g fresh parsley, chopped</li> <li class="ingredients-single-item">2 tbsp lemon juice, freshly squeezed</li> <li class="ingredients-single-item">3 tbsp tahini (or Greek yogurt for non-vegan option)</li> <li class="ingredients-single-item">2 tbsp Dijon mustard</li> <li class="ingredients-single-item">1 tbsp maple syrup (or honey for non-vegan option)</li> <li class="ingredients-single-item">1 tsp ground cumin</li> <li class="ingredients-single-item">½ tsp smoked paprika</li> <li class="ingredients-single-item">Salt and pepper to taste</li> <li class="ingredients-single-item">8 slices artisan bread (sourdough or wholegrain)</li> <li class="ingredients-single-item">120g fresh lettuce or baby spinach</li> <li class="ingredients-single-item">2 ripe tomatoes, sliced (optional)</li> <li class="ingredients-single-item">1 ripe avocado, sliced (optional)</li> </ul>

Nutrition Facts (per serving)

🍽️ Serving Size: 1 sandwich

🔥 Calories: 385 calories

🥑 Fat: 14 g

🧈 Saturated Fat: 2 g

🍞 Carbohydrates: 52 g

🍭 Sugar: 4 g

🍗 Protein: 15 g

🫀 Cholesterol: 0 mg

🧂 Sodium: 480 mg

Equipment

<ul class="equipment-main-list"> <li class="equipment-single-item">Food processor or potato masher</li> <li class="equipment-single-item">Mixing bowl</li> <li class="equipment-single-item">Toaster or grill pan</li> </ul>

Directions

<ol class="no-list-style"> <li class="MethodStepper"> <h4 class="step-title">Step 1</h4> Preheat your oven to 180°C (350°F) if you plan to toast your bread. Alternatively, you can use a toaster later. Place a baking sheet in the oven while it preheats to help achieve crispy bread. </li> <li class="MethodStepper"> <h4 class="step-title">Step 2</h4> Place the drained and rinsed chickpeas in a large mixing bowl. Using a potato masher or fork, mash the chickpeas to your desired consistency. For the best texture, aim for about 75% mashed with some chickpeas still partially intact - this creates a nice textural contrast similar to traditional tuna or egg salad. </li> <li class="MethodStepper"> <h4 class="step-title">Step 3</h4> Add the diced red onion, celery, pickles (if using), fresh dill, and parsley to the bowl with the mashed chickpeas. Mix gently to combine, ensuring the vegetables and herbs are evenly distributed. The fresh herbs will infuse the mixture with bright flavors as it sits. </li> <li class="MethodStepper"> <h4 class="step-title">Step 4</h4> In a small separate bowl, whisk together the lemon juice, tahini, Dijon mustard, maple syrup, ground cumin, and smoked paprika until smooth and well combined. This dressing will bind the chickpea mixture together while adding depth of flavor. If the tahini sauce seems too thick, add a teaspoon of water at a time until you reach your desired consistency. </li> <li class="MethodStepper"> <h4 class="step-title">Step 5</h4> Pour the dressing over the chickpea mixture and fold gently until everything is evenly coated. Season with salt and pepper to taste. Cover and refrigerate for at least 30 minutes (if time allows) to let the flavors meld together. The chickpea salad can be made up to 3 days ahead and stored in an airtight container in the refrigerator. </li> <li class="MethodStepper"> <h4 class="step-title">Step 6</h4> When ready to assemble your sandwiches, place your bread slices on the preheated baking sheet and toast in the oven for about 5-7 minutes until golden and crisp around the edges. Toasting the bread adds structure and prevents it from becoming soggy when filled with the chickpea salad. If using a toaster, toast the bread until golden brown. </li> <li class="MethodStepper"> <h4 class="step-title">Step 7</h4> To assemble each sandwich, lay out 4 slices of the toasted bread on a clean work surface. Layer each with lettuce or spinach leaves (which create a moisture barrier between the bread and filling), followed by a generous portion (about 120g) of the chickpea salad. Add sliced tomatoes and avocado if using. </li> <li class="MethodStepper"> <h4 class="step-title">Step 8</h4> Top each sandwich with the remaining slices of toasted bread and press down gently. For the cleanest presentation, use a sharp serrated knife to cut each sandwich diagonally. Serve immediately while the bread is still slightly warm and crisp, creating a delightful contrast with the cool, creamy filling. </li> </ol>

FAQs

Find answers to your most pressing questions about this delicious recipe right here.

What ingredients are used in Chickpea Salad Sandwich?

This plant-based sandwich features chickpeas, red onion, celery, fresh herbs (dill and parsley), lemon juice, tahini, Dijon mustard, maple syrup, and spices. It's served on artisan bread with lettuce and optional add-ins like tomatoes and avocado.

How to cook Chickpea Salad Sandwich at home?

Learn how to cook Chickpea Salad Sandwich by first mashing chickpeas to create texture, then mixing with diced vegetables and herbs. Create a creamy dressing with tahini, lemon juice, and seasonings, combine everything thoroughly, then assemble between toasted bread with fresh greens for a satisfying plant-based lunch that's ready in under 30 minutes.

Can I make chickpea salad ahead of time for meal prep?

Absolutely! The chickpea salad mixture actually improves with time as flavours meld together. Store in an airtight container for up to 3 days in the refrigerator. For best results, keep the bread separate and toast just before assembling to prevent sogginess.

What are the best bread options for a vegan sandwich?

Sourdough and wholegrain breads work brilliantly with this filling as they provide sturdy structure and complementary flavours. Other excellent options include ciabatta, rye bread, or seeded loaves. Ensure the bread is toasted slightly for optimal texture and to prevent sogginess.

How can I add more protein to my plant-based sandwich?

While chickpeas already provide good protein (about 15g per sandwich), you can boost it further by adding hemp seeds, nutritional yeast, or a thin spread of hummus. For non-vegans, a boiled egg sliced on top or Greek yogurt mixed into the chickpea salad will increase the protein content.

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