How to Make a Healthy Chickpea Salad Sandwich in 10 Minutes

How to Make a Chickpea Salad Sandwich

You wake up and realize you have no leftovers for lunch but you’re craving something healthy and delicious. Don’t worry, you’ve got this. In 10 minutes you can whip up a chickpea salad sandwich that will satisfy your taste buds and fuel your afternoon. All you need is a can of chickpeas, some veggies, a crunchy bread of your choice and a few simple ingredients you likely already have on hand.

This protein-packed salad comes together in a flash and is budget-friendly to boot. Forget that sad desk salad, your chickpea salad sandwich will be the envy of your coworkers. Ready to make lunch magic in under 10 minutes? Let’s do this.

Ingredients for Chickpea Salad Sandwich

To make a quick chickpea salad sandwich, you’ll only need a few simple ingredients.

Ingredients:

•1 (15 ounce) can chickpeas, drained and rinsed

•1/3 cup diced celery

•1/3 cup diced onion (white, red, or sweet)

•1/3 cup mayonnaise (vegan mayo works great too)

•2 tablespoons fresh lemon juice

•1/2 teaspoon dried dill (or 1 tablespoon fresh)

•1/4 teaspoon garlic powder

•Salt and pepper to taste

•4 sandwich rolls, pitas, or your favorite bread

•Optional additions: diced pickles, fresh or sun-dried tomatoes, parsley, curry powder, shredded carrots, etc.

Simply drain and rinse the chickpeas, then add them to a large bowl. Dice the celery and onion and add them to the bowl.

In a separate small bowl, whisk together the mayonnaise, lemon juice, dill, garlic powder, salt, and pepper. Pour the dressing over the chickpea mixture and stir well to combine. Taste and adjust seasonings as needed.

Chill before serving (optional but recommended)

Chilling the salad for at least 30 minutes before serving allows the flavors to blend and enhances the flavor. You can make the salad up to 2 days in advance.

When ready to serve, pile the chickpea salad onto your bread of choice. Add extra toppings like sprouts or avocado if desired. Enjoy!

How to Make Chickpea Salad

To make a quick chickpea salad sandwich, you’ll need just a few ingredients and about 10 minutes.

Gather the Goods

For the salad, grab:

  • 1 (15 ounce) can chickpeas, drained and rinsed
  • 1/2 cup diced celery
  • 1/3 cup diced red onion or scallions
  • 1/4 cup vegan mayonnaise (or sub Greek yogurt)
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon Dijon mustard
  • Salt and pepper to taste

For the sandwich, have on hand:

  • Bread of your choice (whole wheat, sourdough, ciabatta all work great)
  • Lettuce leaves like romaine or spinach
  • Sliced tomatoes (optional)

Make the Salad

In a large bowl, mash about half of the chickpeas. Add the remaining whole chickpeas, celery, onion, mayonnaise, lemon juice, mustard, salt and pepper. Mix well.

Assemble the Sandwich

Spread the chickpea salad generously on your bread. Top with lettuce leaves and tomato slices if desired. Put the top on and slice in half.

In just a few minutes you’ll be enjoying a hearty, healthy and delicious chickpea salad sandwich. Packed with protein and fiber, it’s perfect for a quick lunch or dinner. Buon appetito!

More Vegan Recipe

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Optional Add-Ins for Extra Flavor

Some simple add-ins can take your chickpea salad sandwich to the next level. Play around with different combinations to discover your perfect blend of flavors.

Fresh Herbs

Chopped fresh herbs add a flavorful burst to every bite. Some great options for chickpea salad include:

  • Mint: Fresh, bright and refreshing. Adds a cool, crisp flavor.
  • Parsley: Earthy, grassy and vibrant. Provides an herbal kick.
  • Cilantro: Citrusy and tangy. Brightens up the salad with zesty notes.

Spices

Give your chickpea salad a dash of extra spice and seasoning. A few recommendations:

  • Paprika: Sweet and smoky. Adds a subtle heat and savory undertone.
  • Chili powder: Kick up the heat. Start with 1/2 tsp and add more as desired.
  • Cumin: Warm, nutty and aromatic. Provides an exotic, savory spice.
  • Turmeric: earthy, bitter and peppery. Gives the salad a vibrant yellow color and anti-inflammatory benefits.

Extras

Jazz up your chickpea salad with mix-ins like:

  • Sun-dried tomatoes: Intense, tangy and slightly sweet. Rehydrated or oil-packed, chopped.
  • Olives: Salty, briny and flavorful. Chopped kalamata, green or black olives.
  • Roasted red peppers: Smoky, roasted and sweet. Thinly sliced or chopped.
  • Pine nuts: Toasty, buttery and crunchy. Toast raw pine nuts, then chop or leave whole.
  • Golden raisins: Chewy, sweet and tart. Plump raisins provide little bursts of natural sugar.

With all these optional add-ins, you can create a chickpea salad sandwich tailored to your unique tastes. Mix and match your favorites to craft a healthy, flavor-packed and satisfying meal. The possibilities are endless!

How to Assemble Your Chickpea Salad Sandwich

Now for the fun part—putting it all together! Grab your bread, chickpea salad, and favorite sandwich toppings. Here’s how to assemble your chickpea salad sandwich in 10 minutes:

Chickpea Salad Sandwich

  1. Slice and toast your bread. Whole wheat, sourdough, ciabatta—use whatever bread you like. Toasting the bread will add more flavor and crunch.
  2. Spread the chickpea salad onto the bread. Use a spoon or spatula to generously spread the chickpea salad on both slices of toasted bread.
  3. Add extras like sprouts or greens. For extra nutrition and crunch, top your sandwich with alfalfa or radish sprouts, spinach or arugula leaves.
  4. Slice tomatoes, cucumbers or avocado. Fresh veggies like tomatoes, cucumbers and mashed avocado pair great with chickpea salad. Thinly slice or mash and season with salt and pepper.
  5. Spread hummus, pesto or mustard. For extra flavor, spread hummus, basil pesto or your favorite mustard on the bread before adding the chickpea salad.
  6. Add cheese if desired. Optional: top your sandwich with crumbled feta, goat or vegan cheese.
  7. Put the sandwich together and slice in half. Place the toasted bread slices together and slice the sandwich in half diagonally or horizontally.
  8. Enjoy! Your delicious chickpea salad sandwich is ready to eat. Savor each bite of this healthy, protein-packed meal.

This easy chickpea salad sandwich comes together in just 10 minutes but is hearty enough to satisfy any appetite. Customize the extras to your own tastes—the possibilities are endless! A quick, affordable and satisfying lunch is all yours. Dig in and enjoy!

10-Minute Chickpea Salad Sandwich Recipe

A chickpea salad sandwich is a perfect quick and healthy lunch option. In just 10 minutes, you can whip up this protein-packed sandwich.

Ingredients:
  • 1 (15 ounce) can chickpeas, drained and rinsed
  • 1/2 cup diced celery
  • 1/2 cup diced red onion or scallions
  • 1/2 cup mayonnaise (vegan mayo for vegan version)
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
  • Bread of your choice for serving
Instructions:
  1. Mash the chickpeas slightly in a large bowl. You want a mix of mashed and whole chickpeas.
  2. Add the celery, onion, mayonnaise, lemon juice, oregano, salt and pepper. Mix well.
  3. Taste and adjust seasonings as needed. Mix in more mayonnaise for a creamier salad or lemon juice for a tangier flavor.
  4. Serve the chickpea salad on your choice of bread. Some options include:
  5. Pita pockets
  6. Lavash or flatbread
  7. Ciabatta rolls
  8. Sandwich thins
  9. Top with lettuce leaves, sprouts or sliced tomatoes if desired.
  10. Enjoy your chickpea salad sandwich! This healthy vegetarian sandwich will satisfy you and give you an extra boost of protein to power through the rest of your day.

The chickpea salad will keep refrigerated for 3 to 5 days. Make a double batch and use it in lunches, on salads or as a dip all week long. A quick, affordable and delicious meal is ready in 10 minutes. Give it a try!

Conclusion

So there you have it, a protein-packed chickpea salad sandwich in 10 minutes flat. This tasty and satisfying meal will fill you up without weighing you down. Not to mention, it’s budget-friendly, versatile and perfect for a quick lunch or dinner. Who knew a simple can of chickpeas, a few veggies and some basic spices could transform into something so delicious?

The next time you’re craving a hearty sandwich but short on time, whip up this easy chickpea salad. Your belly and wallet will thank you. Now get to munching!

ELIZA JHONE
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