Chickpea Salad Sandwich: Creamy, Wholesome and Easy Lunch
Looking for a satisfying lunch option that’s both delicious and easy to prepare? This Chickpea Salad Sandwich recipe ticks all the boxes with its creamy texture, wholesome ingredients, and straightforward preparation.
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This chickpea salad sandwich is a vegetarian take on the classic lunch staple, the tuna sandwich. Forget mayo; this recipe features a creamy yogurt dressing that adds a delightful tang and keeps things light.
Packed with chickpeas, fresh vegetables, and herbs, it is a satisfying and flavorful option for a quick lunch fix. The beauty of this recipe lies in its simplicity – with minimal prep and readily available ingredients, it is an ideal choice for busy weekdays or lazy weekends.
Serve it between slices of your preferred bread or atop a bed of greens for a lighter option. Whether enjoyed at home or packed for on-the-go lunches, this Chickpea Salad Sandwich is sure to become a staple in your meal rotation.
Ingredients
Cooked Chickpeas: Opt for homemade chickpeas cooked from dried for the best flavor and texture. If using canned chickpeas, rinse and drain them thoroughly.
Dressing: I am using plain yogurt; however, for a richer and creamier consistency, consider substituting plain yogurt with Greek yogurt. The tanginess of yogurt complements the nuttiness of tahini and the acidity of lemon juice, while a hint of yellow mustard adds depth to the flavor profile.
For the sandwich assembly: Select your favorite type of bread, such as whole grain or sourdough. Crisp lettuce leaves provide a refreshing contrast to the creamy salad, while thinly sliced red onion and juicy cherry tomatoes enhance the sandwich with their crisp texture and sweet-tangy flavor.
See the recipe card for the complete list of ingredients and quantities.
Step-by-step Instructions
Step 1: In a mixing bowl, mash the chickpeas with a fork or potato masher. Keep it slightly chunky for added texture.
Step 2: In another small bowl, combine together yogurt, tahini, lemon juice, yellow mustard, salt, pepper, and dried oregano. Mix well to make the dressing.
Step 3: Combine the mashed chickpeas with bell peppers, parsley, and the dressing. Mix well.
Step 4: Take two bread slices and place lettuce leaves on them. Spread the chickpea salad mixture onto one slice. Arrange sliced red onions and cherry tomatoes over the lettuce. Top with the other slice of bread to form sandwiches.
Expert Tips
- For a spicier kick, add a pinch of red pepper flakes to the dressing or diced jalapeno to the chickpea salad.
- Customize the vegetables based on your preferences. Diced cucumber, celery, or carrots are great options.
- Adding lettuce leaves at the bottom of the filling creates a barrier between the bread and the filling, helping to prevent it from becoming too soggy.
Serving Suggestions
Wraps or pita pockets: Spread hummus on pita bread and top with chickpea salad, crumbled feta cheese, sliced cucumber, and Kalamata olives. Drizzle with olive oil and a squeeze of lemon for a taste of the Mediterranean.
Breadless option: For a low-carb or gluten-free alternative, skip the bread entirely and opt for lettuce wraps or bell pepper boats. Spoon the creamy chickpea salad onto large lettuce leaves or hollowed-out bell peppers, then fold the lettuce leaves or fill the bell pepper halves with the mixture.
As a snack: Turn this Chickpea Salad Sandwich into a delightful snack by spreading the creamy chickpea mixture onto whole grain crackers. This quick and easy option is perfect for satisfying midday cravings or serving as an appetizer at gatherings. Top with sliced cucumber, radish, or a sprinkle of paprika for added flavor and crunch.
More Chickpea Recipes
- If you’re craving exotic flavors, don’t miss this vegan Moroccan Chickpea Salad recipe featuring a delightful blend of spices and textures.”
- For a more substantial meal, dive into our Chickpea Eggplant Buddha Bowl recipe, brimming with wholesome ingredients and rich flavors.
- Crave something creamy? Try this Chickpea Deviled Eggs. Bursting with savory spices and creamy filling, they’re a delightful twist on a classic appetizer that’s sure to please any palate.
- Indulge in the savory goodness of Chicken and Chickpea Stir Fry. Made with juicy chunks of chicken, tender chickpeas, crisp vegetables, and a flavorful sauce, it’s a satisfying dish that’s quick and easy to prepare for any busy weeknight dinner.
- Savor the freshness of this Tuna Chickpea Salad with Creamy Avocado Dressing. Packed with flaky tuna, hearty chickpeas, and creamy avocado dressing, it’s a delicious meal option.
Storage Tips
To prevent soggy bread, store the chickpea salad and bread separately. Pack the salad in an airtight container in the refrigerator for up to 5 days.
Freezing is a no-go, as chickpea salad doesn’t freeze well. The texture of the chickpeas and vegetables can become mushy upon thawing, so it’s best to enjoy it fresh or from the refrigerator.
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Equipment
Ingredients
For the chickpea salad:
- 1½ cups cooked chickpeas (use canned or cook dried chickpeas at home)
- ¼ cup plain yogurt sub with Greek yogurt for a creamier texture
- 1 tablespoon tahini
- 2 tablespoons lemon juice
- 1 tablespoon yellow mustard
- ½ cup bell peppers finely chopped
- ¼ cup parsley finely chopped
- 1 teaspoon dried oregano
- Salt and pepper to taste
For the sandwich:
- 6-8 slices bread
- 6-8 lettuce leaves
- 1 red onion thinly sliced
- A handful cherry tomatoes cut into half
Instructions
- In a mixing bowl, mash the chickpeas with a fork or potato masher. Keep it slightly chunky for added texture.
- In another small bowl, combine together yogurt, tahini, lemon juice, yellow mustard, salt, pepper, and dried oregano. Mix well to make the dressing.
- Combine the mashed chickpeas with bell peppers, parsley, and the dressing. Mix well.
- Take two bread slices and place lettuce leaves on them. Spread the chickpea salad mixture onto one slice. Arrange sliced red onions and cherry tomatoes over the lettuce. Top with the other slice of bread to form sandwiches.
- Serve immediately, or wrap sandwiches in foil or plastic wrap and refrigerate until ready to eat.
Notes
- For a spicier kick, add a pinch of red pepper flakes to the dressing or diced jalapeno to the chickpea salad.
- Customize the vegetables based on your preferences. Diced cucumber, celery, or carrots are great options.
- Adding lettuce leaves at the bottom of the filling creates a barrier between the bread and the filling, helping to prevent it from becoming too soggy.
Nutrition
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