Description
A hearty and fresh chickpea salad sandwich made with smashed chickpeas, herbs, and crisp vegetables layered on toasted bread. It’s quick to prepare, flavorful, and perfect for a satisfying plant-based meal.
Ingredients
1 can chickpeas, rinsed and drained
1/4 cup chopped Italian parsley
1/4 cup chopped dill
1/2 cup chopped scallions
2 tablespoons whole grain mustard or 1 tablespoon Dijon mustard
2 to 3 tablespoons vegan mayo or regular mayo
Salt to taste
Black pepper to taste
1 tablespoon capers (optional)
4 slices whole-grain bread or everything bagels
1 tablespoon mustard (for spreading)
2 large lettuce leaves
1 Turkish cucumber, thinly sliced
1 carrot, thinly sliced
4 radishes, thinly sliced
1 large avocado, sliced
1 handful microgreens or sprouts
Instructions
- In a medium bowl, combine chickpeas, parsley, dill, scallions, mustard, mayo, salt, pepper, and optional capers.
- Mash the mixture with a fork until well combined but slightly chunky. Taste and adjust seasoning as needed.
- Toast the bread or bagels if desired, then spread with mustard.
- Layer lettuce on the bread and spoon a generous amount of chickpea salad on top.
- Add cucumber, carrot, radishes, and avocado slices.
- Top with microgreens or sprouts, close the sandwich, cut in half, and serve.
Notes
Swap dill with cilantro or basil for a different flavor profile.
Add celery or extra radishes for more crunch.
Use spinach instead of lettuce if preferred.
Serve in wraps, pita, or lettuce cups for variety.
Add chili flakes or pickled jalapeños for heat.
Store chickpea filling in an airtight container in the fridge for up to 3 days.
Keep bread and vegetables separate until serving to maintain freshness.
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Category: Main Course
- Method: No Cook
- Cuisine: American
Nutrition
- Serving Size: 1 sandwich
- Calories: 482 kcal
- Sugar: 7 g
- Sodium: 620 mg
- Fat: 22 g
- Saturated Fat: 3 g
- Unsaturated Fat: 17 g
- Trans Fat: 0 g
- Carbohydrates: 58 g
- Fiber: 12 g
- Protein: 14 g
- Cholesterol: 0 mg
