It is back to school time and I was asked to come up with a recipe that would be ideal for school lunch, this vegan chickpea salad sandwich was the first recipe that came to my mind. the second was my Vegan BLT Sandwich and the third was my Ultimate Black Bean Burger.

My son, Daevyd, loves all these three recipes, so I’m sure that my Easy Chickpea Salad Sandwich will be a hit. It is not only quick and easy to prepare, but it is also healthy and packed with the nutrients that a growing child needs. As a matter of fact, it will be enjoyed by the entire family, and I’m sure you will find yourself making batch after batch.

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Easy Chickpea Salad Sandwich Ingredients

The Benefits Of Chickpeas

I love adding chickpeas to my meals, and if you haven’t noticed, I have TONS of recipe using chickpeas in an array of different ways. Chickpeas are great staple to always have on hand, because they are a cheap but complete and versatile nutrition source. 

They have protein, fiber, and complex carbohydrates, and what these three components provide your body with is the fuel to function. All three also help you to get full, and stay full.

Chickpeas’ protein content in particular make it a favorite in plant-based diets, and also is featured heavily in diets where meat is not always eaten everyday, such as Indian and Mediterranean cuisines.

Don’t be afraid of the carbohydrate content of chickpeas, indeed all beans and legumes. They are not simple carbohydrates, similar to sugars, that cause your blood sugar to spike and crash, making you feel drowsy and sluggish.

Complex carbohydrates are in fact essential for your body to run, and you will want to ensure that complex carbs make up the majority of your carb intake. Chickpeas contain resistant starches, meaning that they slow down digestion, lowering the chances of a blood sugar spike. 

As a side note, I hope it goes without saying: if you are diabetic, please consult your doctor, as they know the nuances of your condition and its particular needs.

On top of being a wonderful source of essential macronutrients, chickpeas also contain many B-complex vitamins and important minerals, such as copper, iron, and magnesium.

Easy Chickpea Salad Recipe

Chickpea Salad Recipe

  • Chickpeas (Garbanzo Beans), the base ingredient and star of the show.
  • Celery is one of those ingredients where you may not understand why they always pop up in various salad recipes. It adds its particular flavor and crunch in such a subtle way, but if you leave it out, it will be missed!
  • Red Bell Pepper also adds a subtle flavor that I love in cold salads. I’m not sure if it is some sort of placebo effect or subconscious bias, but I insist on using red bell peppers in this recipe because I believe they have the best flavor; however, whichever color I have on hand will work in a pinch.
  • Red Onions are the quintessential salad and sandwich ingredient. If your kids hate onion, try grating it instead of chopping it.
  • Sweet Relish adds a delish hint of pickley goodness, and the sweet flavor helps to add nuance to the savory flavors already present.
  • Dill is another herb that I most often only use in similar cold salad recipes. I can’t put my finger on why, but you will also miss it if it’s not there.
  • Salt to taste!

How To Make Chickpea Chicken Salad?

I think my favorite thing about this recipe is how simple it is. You can throw this together in under 10 minutes! Once you prep your cut veggies and collect your ingredients, there are only two more steps:

  1. Place your drained chickpea in a medium bowl, and mash with a fork or potato masher.
  2. Add your celery, bell pepper, onion, relish, salt, dill, and mayo to the smashed chickpeas. Stir to fully combine.

I personally like to make this the night before, or a few hours before it is needed. This allows the flavors to really combine and marinate, resulting in an ever better tasting salad. With that being said, it is still amazing when just freshly made. Refrigerate any remaining spread for up to 3 days.

To Assemble Chickpea Salad Sandwich:

Spread mayo on one slice of bread, and top with lettuce leaf. Add vegan chickpea salad, then any additional toppings of your choice. Cover with the second slice of bread. Enjoy as soon as possible so that your bread does not become soggy. 

Easy Chickpea Salad Sandwich

How To Keep Sandwiches From Getting Soggy?

My favorite tips for storing a sandwich to eat later are:

  • Use vegan mayo or butter as a barrier between your bread and moisture filled sandwich ingredients. Remember, oil doesn’t like water!
  • Lightly toast the bread you are using in your sandwich to give it a bit of extra dryness. It’ll soften up as a few hours pass.
  • Use lettuce on one or both sides as a protective layer, especially with salad such as this one.
  • The best option is to portion out your sandwich components and pack them in separate containers and baggies, then assemble when you are ready to dig in.

Check out the Kitchn for more sandwich tips.

My Other Amazing Chickpea Recipes:

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Categories

Nutrition

(Per portion)
  • Energy: 205 kcal / 857 kJ
  • Fat: 5 g
  • Protein: 6 g
  • Carbs: 33 g

Cooking Time

  • Preparation: 5 min
  • Ready in: 5 min
  • For:
  • 4 Servings

Ingredients

Optional Ingredients

Instructions

Salad Instructions

  1. Place your drained chickpea in a medium bowl, and mash with a fork or potato masher.
  2. Add your celery, bell pepper, onion, relish, salt, dill, and mayo to the smashed chickpeas. Stir to fully combine.

Sandwich Instructions

  1. Spread mayo on one slice of bread, and top with lettuce leaf. Add vegan chickpea salad, then any additional toppings of your choice. Cover with the second slice of bread. Enjoy as soon as possible so that your bread does not become soggy. Refrigerate remaining spread for up to 3 days.

Notes

Easy Chickpea Salad Sandwich Pin

Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.