Vegan Chickpea Salad
Vegan Chickpea Salad Sandwiches make a hearty, protein-rich lunch that you can eat on the go. The creamy vegan chickpea salad filling is healthy and tastes great in a wrap, pressed sandwich, or on a toasted bun. They’re great for packing up for school or work.
I do not know about you, but I am ready to have some lunch.
Sometimes I want something tasty and satisfying for lunch, but I don’t want to spend a fortune or take hours to make it.
If you’re a vegan like me, you might feel that sandwich options are often limited to peanut butter, hummus, or avocado. However, whip up this chickpea salad sandwich recipe if you’re in the mood for something a little different and more substantial.
It’s made with chickpeas, onion, celery, bell pepper, relish, salt, dill, and mayo. Because it’s so easy to make, you can whip up a batch on a weeknight—or get a head start on your lunch-making by making it the night before.
But don’t limit yourself to sandwiches! This chickpea salad is also delicious served over lettuce leaves or with crackers.
Perfect For Kids!
It was 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.
No one can resist these vegan chickpea salad sandwiches. These Sandwiches taste much better than the ones from my childhood. They feel like a treat but are easy on the waistline. They’re super satisfying and, most importantly, delicious!
These sandwiches are packed with flavor and nutrients—they’re the perfect meal for lunch, dinner, or a snack. You’ll love how easy they are to make and how much energy they’ll give you to power through your day.
These chickpea salad sandwiches are vegan, so they’re perfect for packed lunches or picnics. You won’t even miss the egg! Serve this with a side salad or chips and salsa for a complete lunch or dinner.
Why Do You Like These Vegan Chickpea Salad Sandwiches?
A quick and easy Chickpea Salad Sandwich. I believe this may become your new favorite sandwich. Why? It’s because…
- Hearty
- Savory
- Creamy
- A little bit of crunch
- Healthy
- In 10 minutes, you’ll have a delicious meal.
- Making this dish is a breeze.
- A flavor explosion on the tongue
- And it’s delicious!
You should make this recipe ahead of time and keep it on hand for a quick and healthy lunch during the week. If you’re trying to cut back on carbs, try it on top of lettuce. However, it also makes an awesome wrap that your children will love.
The Benefits Of Chickpeas!
I love adding chickpeas to my meals, and if you haven’t noticed, I have TONS of recipes using chickpeas in an array of different ways. Chickpeas are a 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, makes it a favorite in plant-based diets and also featured heavily in diets where meat is not always eaten every day, such as Indian and Mediterranean cuisines. So it is an excellent choice for vegetarians and vegans.
According to some studies, chickpeas’ protein quality is better than that of other legumes. This is because chickpeas, with the exception of methionine, contain all necessary amino acids. Protein is also renowned for its weight loss, bone health, and muscle-strengthening properties.
Chickpeas’ protein and fiber content may help you control your appetite. Protein and fiber combine synergistically to slow digestion, hence promoting fullness. Additionally, protein may enhance your body’s levels of appetite-suppressing hormones. Another study found that participants who snacked on the pretzel and chickpea-based food had a 70% reduction in hunger and a 30% improvement in fullness.
Don’t be afraid of the carbohydrate content of chickpeas, indeed all beans and legumes. However, 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. In addition, chickpeas contain resistant starches, meaning that they slow down digestion, lowering the chances of a blood sugar spike.
Chickpeas may assist you in a variety of ways in managing your blood sugar levels. They have a low GI (glycemic index), which is a measure of how quickly your blood sugar increases after having a meal. Intake of a variety of low GI foods has been demonstrated to help with blood sugar regulation. Additionally, the fiber and protein in chickpeas may help in blood sugar regulation. Fiber reduces carb absorption, resulting in a steady rise rather than a spike in blood sugar levels. Consuming foods high in protein may also contribute to the maintenance of normal blood sugar levels.
Fiber also aids digestion by promoting regular bowel movements and boosting the number of beneficial bacteria in the gut.
As a side note, I hope it goes without saying: if you have diabetes, 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.
Chickpea Salad Sandwiches Ingredients
- Chickpeas (Garbanzo Beans) are 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 pickled 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:
- Place your drained chickpea in a medium bowl, and mash with a fork or potato masher.
- Add your celery, bell pepper, onion, relish, salt, dill, and mayo to the smashed chickpeas. Stir to combine fully.
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 even 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 a 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.
Serving suggestions:
This dish is excellent for a picnic. Serve it alone or with a fresh salad, such as:
If you’re looking for a Southern-inspired comfort food experience, serve this chickpea salad sandwich with a side of Coleslaw or Collard greens.
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 a salad such as this one.
- The best option is to portion out your sandwich components, pack them in separate containers and baggies, and then assemble them when you are ready to dig in.
Check out the Kitchn for more sandwich tips.
Chef’s Notes
- Feel free to top it with whatever you want. These are some of my personal favorites, but feel free to experiment and come up with something new….Avocado is a great addition to this dish.
- To make the chickpea salad gluten-free, wrap it or serve it in a bowl. Alternatively, choose gluten-free bread.
- To add some crunch to the chickpea filling, mix in some sunflower seeds, chopped toasted walnuts, or pecans.
- Not a big fan of chickpeas? Other cooked beans can be substituted, such as navy, white northern, or cannellini.
- To add some variation, chop up ½ cup of artichoke hearts. To add some variation, throw in some spinach.
- It can be served on lettuce leaves instead of bread for a gluten-free and low-carb option.
- If you want to make them even better, toast your bread before putting on the chickpea salad. That makes a crunchy bite!
- You can adjust the spices according to your taste buds. Add some cayenne pepper or black pepper if you like it to be spicier.
My Other Amazing Chickpea Recipes:
Can I Make It Ahead And Store It?
This sandwich with chickpea salad is ideal for a weekday lunch! If you want to prepare it ahead of time, prepare the chickpea mixture and store it in the refrigerator for up to 3 days in an airtight container. Assemble the sandwich the day (or days) before you plan to eat it.
Should I Rinse Canned Beans?
The short answer is: it depends.
If you’re cooking with them, the answer is no—you don’t need to rinse canned beans. However, if you’re adding them to a salad, I’d recommend rinsing them first.
The logic here is simple: most of the time, we want to retain as much of the liquid from the can as possible to add flavor and texture to whatever we’re making. But when we’re making a salad, that liquid is just going to make it soggy (and, let’s be honest, it doesn’t always taste all that great). So rinsing your beans will help ensure that your salad keeps its crunch!
So it’s fine to use the bean liquid in many recipes, but draining and rinsing canned beans will help you cut down on sodium.
Can I Use Dried Chickpea Instead Of Canned?
The answer is yes; you can absolutely use dried chickpea instead of canned for this recipe. Canned is more convenient, but if you want to go the dried route, just make sure that you soak your chickpeas overnight beforehand in enough water to cover them by several inches. The general rule of thumb when it comes to soaking chickpeas is one part dried beans to three parts water, so if you’re using 1/2 cup of chickpeas, use 1 1/2 cups of water to soak them in.
Then cook them in the same amount of salted water that was used for soaking for about an hour and a half. Once they’ve cooled off (just put them in cold water for about 10 minutes), drain and rinse them, then make this recipe as usual.
What Can I Use Instead Of Mayonnaise?
We use vegan mayonnaise (such as Hellmann’s or Veganaise). However, I recognize that some people do not have access to those ingredients or prefer to use something else. You could use avocado, hummus, or vegan yogurt, though we haven’t tried it with anything else. Keep in mind that adding any one of these ingredients to the recipe will change the final outcome. Alternatively, you can make your own vegan mayo!
What Other Vegetables Could This Salad Sandwich Have?
In this salad, you can add halved cherry tomatoes, roasted sweet potatoes, raw mango, roasted beet, broccoli, cauliflower, grated carrots, or diced baby carrots, and green onions.
What Is The Best Way To Mash Chickpeas?
You can use a fork, a potato masher, or a food processor to mash them. If the quantity is large, the food processor is a good option.
What Are The Differences Between Chickpeas And Garbanzo Beans?
Chickpea is derived from the Latin word cicer, which refers to the legume family Fabaceae. The garbanzo bean, a popular Spanish-derived name, is another name for it. Other familiar legume foods include kidney beans, lima beans, black beans, and peanuts.
Is Chickpeas Suitable For Vegans?
Yes, it is a good source of plant-based protein and is filling, satiating and suitable for a variety of recipes.
Can You Eat Chickpeas Raw?
Chickpeas are a good meat substitute, especially for vegetarians and vegans, because of their high protein content. Chickpeas cannot be consumed raw as they possess toxins when uncooked. Once cooked, though, they are fully edible.
What Happens If You Eat Undercooked Chickpeas?
Oh no! Undercooked chickpeas are not a good idea.
They can contain phytohemagglutinin, which is toxic and can cause severe gastrointestinal distress and even red blood cell destruction. If that happens, you need to seek medical attention immediately.
Additionally, undercooked chickpeas are really hard on your stomach and gut in general and can even lead to food poisoning in some instances.
To avoid all this, always make sure your chickpeas are cooked all the way through before using them in a recipe, like our Vegan Chickpea Salad Sandwiches!
Do Chickpeas Make You Poop?
Chickpeas have a high soluble and insoluble fiber. Soluble fiber aids in the reduction of blood sugar levels and cholesterol levels. Insoluble fiber helps avoid constipation by bulking up the poo. In addition, fiber keeps you feeling fuller for longer.
Do Chickpeas Make You Fart?
Yes! These sandwiches will probably cause some gas. It’s just what chickpeas do.
Chickpeas are high in fiber and protein like beans, lentils, and other legumes. While that’s great for your health, it can also contribute to bloating and flatulence.
Well, instead of giving up on chickpeas altogether (even though they’re delicious), try adding the following spices and seasonings. They can help reduce the effect of bloating and gas.
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Vegan Chickpea Salad
Ingredients
- 1 15 ounce can chickpeas drained and rinsed
- 1 stalk celery finely chopped
- 1/4 cup red bell pepper finely chopped
- 2 tablespoons red onion finely chopped
- 2 tablespoons sweet pickle relish (I used PA’s Pickle)
- 1/4 teaspoon dill
- 1/4-1/2 teaspoon salt
- 1/4 cup vegan mayo (I used Just Mayo) extra to spread on the bread
- 4 slices of bread (I used gluten-free bread)
Instructions
Salad Instructions
- Place your drained chickpea in a medium bowl, and mash with a fork or potato masher.
- Add your celery, bell pepper, onion, relish, salt, dill, and mayo to the smashed chickpeas. Stir to fully combine.
Sandwich Instructions
- 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.
I love how you Make this healthy salad, thank you very much
Thanks you for this wonderful salad
I am so impressed with how you make these recipes so simple but packed full of flavor. I loved the chickpea salad and didn’t even need the bread as it was delicious on its own. Neither did I need any additional salt as the relish and dill were sufficient. I enjoyed the salad with your recipes for the Brazilian black beans and baked plantains. All of it was quick to prepare and so good to eat!
Lynn, I’m so happy you are enjoying my recipes. Thank you for sharing with us your feedback!