Easy Chickpea Salad Sandwich (Printable)

A satisfying vegan sandwich with mashed chickpeas, fresh vegetables, and a creamy tangy dressing, ready in 15 minutes.

# What You'll Need:

→ Chickpea Salad

01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 2 tablespoons vegan mayonnaise
03 - 1 tablespoon Dijon mustard
04 - 1 tablespoon lemon juice
05 - 1 celery stalk, finely diced
06 - 1 small carrot, grated
07 - 2 tablespoons red onion, finely diced
08 - 2 tablespoons fresh parsley, chopped
09 - 1/4 teaspoon garlic powder
10 - Salt and black pepper, to taste

→ Assembly

11 - 8 slices whole grain bread (or gluten-free if preferred)
12 - 1 cup lettuce leaves
13 - 1 medium tomato, sliced
14 - 1/2 cucumber, thinly sliced

# How To Make It:

01 - In a large bowl, mash the chickpeas with a fork or potato masher until mostly broken down but still retaining some texture.
02 - Add vegan mayonnaise, Dijon mustard, lemon juice, celery, grated carrot, red onion, parsley, garlic powder, salt, and pepper to the mashed chickpeas. Mix thoroughly until evenly combined.
03 - Taste the mixture and adjust salt, pepper, or other seasonings as needed.
04 - Arrange bread slices on a clean surface. Layer lettuce leaves onto 4 slices, then evenly spread chickpea salad on top. Add tomato and cucumber slices over the salad.
05 - Cover with the remaining bread slices, slice sandwiches in half, and serve immediately or wrap for storage.

# Expert Suggestions:

01 -
  • It comes together in less than 15 minutes with zero cooking, so even on your most frantic mornings this works.
  • The chickpeas give you real protein and fiber that actually keeps you full until dinner, not just for an hour.
  • You can prep the salad part on Sunday and assemble fresh sandwiches throughout the week without anything getting soggy.
02 -
  • The lettuce layer is not optional; it's the difference between a delicious sandwich and one that falls apart soggy within an hour.
  • Don't skip rinsing the chickpeas because that starchy liquid will make the texture grainy and the flavor dull.
  • If you're assembling ahead, keep the chickpea salad and bread separate until the last moment, then toast your bread lightly for extra structure.
03 -
  • Make the chickpea salad in bigger batches and you'll have endless lunch options throughout the week without the fatigue of repetition.
  • The secret to keeping it fresh when packed is a sturdy container and lettuce as a barrier; every other trick I've tried fails in comparison.
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