Chickpea Salad Sandwich


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
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.


  • 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


  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

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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.

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