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Chickpea Salad Sandwich

This healthy and filling vegan alternative to chicken salad offers 14.5 grams of protein per serving, plus 8.9 grams of fiber that traditional meat-based options simply can't match. Perfect for meal prep and summer lunches, this chickpea creation might just revolutionize your lunch routine.
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Prep Time 15 minutes
Cook Time 0 minutes
Resting Time 30 minutes
Total Time 15 minutes
Course Lunch, Main Course
Cuisine Plant-based, Vegan
Servings 4 sandwiches
Calories 425 kcal

Equipment

  • Mixing Bowl
  • Fork or Potato Masher

Ingredients
  

For the Chickpea Salad

  • 2 cans chickpeas 15 oz each, drained and rinsed
  • 1/3 cup vegan mayonnaise or regular mayo if not strictly vegan
  • 2 tablespoons Dijon mustard
  • 1/4 cup red onion finely diced
  • 2 stalks celery finely chopped (about 1/2 cup)
  • 1/4 cup fresh dill chopped (or 2 teaspoons dried dill)
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon garlic powder
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper

For the Sandwich Assembly

  • 8 slices whole grain bread or bread of choice
  • 2 cups fresh leafy greens spinach, arugula, or lettuce
  • 1 ripe avocado sliced (optional)
  • 8 slices tomato
  • sprouts or microgreens optional

Instructions
 

  • Drain and rinse your chickpeas thoroughly in a colander. Transfer them to a medium-sized bowl and mash with a fork or potato masher to your desired consistency, leaving about 25% whole for texture.
  • In a small bowl, whisk together the vegan mayonnaise, Dijon mustard, and fresh lemon juice until smooth and well combined.
  • Add the diced red onion, chopped celery, fresh dill, garlic powder, salt, and pepper to the mashed chickpeas. Pour the mayo mixture over everything and gently fold until all ingredients are evenly coated.
  • Cover the chickpea salad and refrigerate for at least 30 minutes to allow the flavors to develop and intensify.
  • Toast your bread slices if desired. Layer one slice with fresh greens, tomato slices, and avocado if using. Add a generous scoop (about 1/2 cup) of chickpea salad on top. Crown with sprouts or microgreens and the second bread slice.
  • Cut diagonally for café-style presentation and serve immediately.

Notes

The chickpea salad filling will keep refrigerated in an airtight container for up to 5 days, making it ideal for weekly meal prep.
For a lower calorie option, replace half the mayonnaise with plain Greek yogurt.
For a lower carb choice, serve in lettuce cups instead of bread for a refreshing wrap.
You can substitute mashed avocado for mayonnaise for an oil-free version.
Add 2 tablespoons of hemp seeds for an extra protein boost.

Nutrition

Calories: 425kcalCarbohydrates: 58gProtein: 14.5gFat: 16gSaturated Fat: 2gSodium: 650mgPotassium: 530mgFiber: 8.9gSugar: 5gVitamin A: 600IUVitamin C: 15mgCalcium: 95mgIron: 3.2mg
Keyword Chickpea Salad, Vegan Sandwich, Plant-based Lunch, Meal Prep
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