Chickpea Salad Sandwich

5.0
(1)

A vegetarian riff on a classic chicken salad sandwich, this chickpea version is very lunch-friendly.

Hands On Time:
10 mins
Total Time:
10 mins
Yield:
2 (serving size: 1 sandwich)

Use yogurt instead of mayo for a hit of healthy probiotics. Layer a sandwich with red leaf lettuce, sprouts, or thinly sliced cabbage—your pick! Or skip the bread and enjoy it on top of or alongside a green salad. Quick, easy, and delicious.

Ingredients

  • 1 (15.5-oz.) can chickpeas (garbanzo beans), drained and rinsed

  • 1 celery stalk, chopped (about ½ cup)

  • ½ cup loosely packed fresh flat-leaf parsley, roughly chopped

  • 2 tablespoons mayonnaise (preferably made with avocado oil or olive oil), plus more for serving

  • 1 small (about 1 oz.) shallot, finely chopped (about 2 Tbsp.)

  • 1 ½ tablespoons fresh lemon juice (from 1 lemon)

  • ½ teaspoons Dijon mustard, plus more for serving

  • ½ teaspoon fine sea salt

  • Freshly ground black pepper

  • 4 whole-wheat, seven-grain or sourdough bread slices, toasted

  • 2 red leaf lettuce leaves

Directions

  1. Coarsely mash chickpeas in a large bowl with a fork. Stir in celery, parsley, mayonnaise, shallot, lemon juice, Dijon, salt, and several grinds black pepper.

  2. Spread 1 side of toasted bread slices with desired amount of mayonnaise and Dijon. Place 1 lettuce leaf on each of 2 bread slices. Top with chickpea salad, and cover with remaining bread slices.

    Chickpea salad sandwich on a plate
    Here, chickpeas roll in for a vegetarian version of a chicken salad sandwich (read: not your grandmother's). If you want to lighten it up, swap yogurt for the mayo. Once you try it you'll be brown-bagging one daily—and it’s so quick, you'll have no excuse not to make it. Get the recipe: Chickpea Salad Sandwich. Alison Miksch

Chef's Notes

Stock your pantry with the ingredients you need for easy Better-For-You meals. We gathered everything for you in one place on Amazon to make it even easier.

Nutrition Facts (per serving)

618 Calories
18g Fat
93g Carbs
27g Protein
Nutrition Facts
Calories 618
% Daily Value *
Total Fat 18g 23%
Saturated Fat 2g 11%
Cholesterol 6mg 2%
Sodium 1404mg 61%
Total Carbohydrate 93g 34%
Total Sugars 16g
Protein 27g

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Related Articles