Smashed Chickpea Salad Sandwich (Printable)

Creamy smashed chickpeas with fresh vegetables and tangy dressing create a flavorful vegetarian sandwich.

# Components:

→ Chickpea Salad

01 - 2 cans (15 oz each) chickpeas, drained and rinsed
02 - 1/4 cup mayonnaise or vegan mayonnaise
03 - 1 1/2 tablespoons Dijon mustard
04 - 2 tablespoons freshly squeezed lemon juice
05 - 1/3 cup celery, finely diced
06 - 1/3 cup red onion, finely diced
07 - 1/4 cup dill pickles, finely chopped
08 - 2 tablespoons fresh parsley, chopped
09 - 1/2 teaspoon garlic powder
10 - 1/2 teaspoon salt
11 - 1/4 teaspoon black pepper

→ For Serving

12 - 8 slices whole grain bread or gluten-free bread
13 - 1 cup lettuce leaves
14 - 1 large tomato, sliced
15 - 1 avocado, sliced (optional)

# Directions:

01 - Place chickpeas in a large mixing bowl. Use a potato masher or fork to break down the chickpeas until mostly mashed but retaining some texture.
02 - Add mayonnaise, Dijon mustard, lemon juice, celery, red onion, dill pickles, parsley, garlic powder, salt, and black pepper to the mashed chickpeas. Mix thoroughly until evenly combined. Adjust seasoning to taste.
03 - Optionally, toast bread slices to golden brown using a toaster or skillet.
04 - Layer lettuce leaves on four slices of bread. Add a generous scoop of chickpea salad, then top each with tomato slices and avocado if desired.
05 - Top with remaining bread slices. Cut sandwiches in half and serve immediately.

# Expert Advice:

01 -
  • Quick to prepare with no cooking needed
  • Filling and protein-rich with simple plant-based ingredients
  • Packed with crunch and tang thanks to pickles and fresh lemon
  • Easily adapts to vegan or gluten-free needs
02 -
  • Excellent source of plant-based protein
  • Easily meal prepped in advance for grab-and-go lunches
03 -
  • For extra flavor add a pinch of smoked paprika or a sprinkle of fresh chopped dill
  • Do not over-process the chickpeas The best texture is still a bit chunky
  • If making ahead layer lettuce between bread and salad to prevent sogginess It is a classic deli trick
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