Chickpea Salad Sandwich

Looking for a protein-packed, plant-based lunch that hits all the creamy and tangy notes of a classic deli salad? This Chickpea Salad Sandwich is the perfect solution. Inspired by traditional chicken salad, it uses mashed chickpeas to create a satisfying texture that pairs beautifully with fresh herbs and a zesty Dijon-based dressing.

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This recipe is a lifesaver for busy weekdays. By simmering the chickpeas first, you soften them just enough to achieve that perfect smashed consistency without losing all the bite. It is wholesome, dairy-free, and incredibly versatile for different serving styles.

Ingredients

• Chickpea Base: 2 cans (15.5 oz each) chickpeas (about 3 ¾ cups), with liquid
• Vegetables & Herbs: 2 tablespoons minced celery, 2 tablespoons minced yellow onion, 2 tablespoons minced fresh parsley
• Dressing: 4–5 tablespoons mayonnaise (vegan if desired), 2–3 teaspoons Dijon mustard (vegan if desired, plus more to taste), ½ teaspoon salt (more or less to taste)

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Instructions

Step 1

Add chickpeas and their liquid to a medium saucepan. Heat over medium, simmering for 10 minutes and stirring occasionally.

Step 2

Drain chickpeas well in a colander or fine mesh sieve.

Step 3

Transfer chickpeas to a large bowl. Mash with a potato masher or fork until mostly broken down, leaving some texture.

Step 4

Add celery, onion, parsley, mayonnaise, Dijon mustard, and salt to the mashed chickpeas. Stir until well combined.

Step 5

Taste and adjust seasoning or add more mayonnaise or mustard if desired.

Step 6

Chill salad covered in the refrigerator for 1 hour for best flavor, or serve immediately.

Step 7

Serve on bread, in wraps, or in lettuce cups with your favorite toppings.

Zusatztipps für die Zubereitung

Simmering the chickpeas in their own liquid is the secret to a better texture, as it softens the beans just enough for mashing while keeping them from being too dry. Using a potato masher helps achieve that classic chunky consistency that mimics traditional salad fillings.

Varianten und Anpassungen

Make it your own by adding diced pickles, capers, or a squeeze of lemon juice for extra brightness. For a gluten-free version, simply use your favorite gluten-free bread or serve the filling in fresh lettuce cups.

Serviervorschläge

Serve this salad on toasted artisan bread, in a soft whole grain wrap, or in crisp lettuce cups. Enhance the sandwich with fresh lettuce, ripe tomato slices, or avocado for added flavor and a satisfying crunch.

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Whether you are prepping for the week or looking for a quick and healthy weekend lunch, this Chickpea Salad Sandwich is a delicious, plant-powered choice that everyone will enjoy.

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Recipe FAQ

→ How should I prepare the chickpeas for this dish?

Simmer canned chickpeas with their liquid for 10 minutes to soften, then drain and mash while leaving some texture for bite.

→ Can I adjust the seasoning to taste?

Yes, add more Dijon mustard, salt, or mayonnaise to achieve your preferred balance of tanginess and creaminess.

→ What are some good serving suggestions?

Serve this filling on bread, wraps, or crisp lettuce cups, accompanied by fresh vegetables like sliced tomatoes or avocado.

→ How can I store leftovers safely?

Keep leftovers refrigerated in an airtight container for up to four days to maintain freshness and flavor.

→ Are there any common allergens to watch for?

Mayonnaise and Dijon mustard can contain soy, mustard, or eggs, so check labels if allergies are a concern.