Easy Chickpea Salad Lunch (Printable)

Protein-rich chickpeas mixed with fresh vegetables and creamy tangy dressing for a quick satisfying meal.

# Components:

→ Chickpea Salad

01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 2 tablespoons vegan mayonnaise
03 - 1 tablespoon Dijon mustard
04 - 1 tablespoon lemon juice
05 - 1 celery stalk, finely diced
06 - 1 small carrot, grated
07 - 2 tablespoons red onion, finely diced
08 - 2 tablespoons fresh parsley, chopped
09 - 1/4 teaspoon garlic powder
10 - Salt and black pepper, to taste

→ Assembly

11 - 8 slices whole grain bread (or gluten-free if preferred)
12 - 1 cup lettuce leaves
13 - 1 medium tomato, sliced
14 - 1/2 cucumber, thinly sliced

# Directions:

01 - In a large bowl, mash chickpeas with a fork or potato masher until mostly broken down yet retaining some texture.
02 - Add vegan mayonnaise, Dijon mustard, lemon juice, celery, carrot, red onion, parsley, garlic powder, salt, and pepper; mix thoroughly.
03 - Taste the mixture and modify seasoning as needed.
04 - Arrange bread slices; layer with lettuce on four slices, then spread chickpea salad, followed by tomato and cucumber slices.
05 - Top with remaining bread slices, slice sandwiches in half, and serve immediately or wrap for later enjoyment.

# Expert Advice:

01 -
  • It comes together in one bowl with no cooking, so you can make it even when youre too tired to turn on the stove.
  • The chickpeas give you that satisfying protein boost without feeling heavy, and the crunch from the veggies keeps every bite interesting.
  • You can prep a big batch on Sunday and have lunches ready all week, which has honestly saved me more times than I can count.
02 -
  • Don't over-mash the chickpeas or you'll end up with paste. Leave some chunks so the salad has body and doesn't turn mushy.
  • Let the salad sit for at least five minutes before assembling so the flavors can marry. It tastes noticeably better after a little rest.
  • If you're meal prepping, store the chickpea salad separately from the bread and veggies so nothing gets soggy. Assemble right before eating.
03 -
  • Rinse the chickpeas really well under cold water to get rid of the starchy liquid, it makes a noticeable difference in the final taste.
  • Toast your bread lightly before assembling if you want extra structure and a little warmth, it keeps the sandwich from getting soggy even faster.
  • If you like heat, add a small pinch of cayenne or a dash of hot sauce to the dressing for a subtle kick that doesn't overpower the other flavors.
Return