Description
A quick, easy, and healthy vegan chickpea salad sandwich with a creamy texture and fresh, tangy flavors. Perfect for a satisfying plant-based lunch that comes together in under 15 minutes.
Ingredients
Scale
- 1 can (15 oz / 425 g) chickpeas, drained and rinsed
- 1/4 cup (60 ml) vegan mayonnaise (e.g., Vegenaise)
- 1 tablespoon Dijon mustard
- 1 teaspoon apple cider vinegar
- 1 stalk celery, finely diced
- 2 green onions, thinly sliced
- 2 tablespoons fresh parsley or dill, chopped
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder
- 1 teaspoon lemon juice (optional)
- 4 slices whole grain bread or preferred sandwich bread, toasted or fresh
- Optional add-ins: finely chopped pickles, shredded carrots, avocado slices
Instructions
- Drain and rinse the chickpeas under cold water and let drain completely (about 2 minutes).
- Transfer chickpeas to a medium mixing bowl and mash with a fork or potato masher until chunky and creamy, about 2–3 minutes.
- Stir in vegan mayonnaise, Dijon mustard, and apple cider vinegar until evenly combined and creamy.
- Add diced celery, sliced green onions, and chopped parsley or dill; stir gently to combine.
- Season with salt, black pepper, garlic powder, and optional lemon juice; taste and adjust seasoning as needed.
- Toast the bread slices until golden and crisp, about 2–3 minutes.
- Spread a generous amount of chickpea salad on two slices of bread; add optional toppings if desired.
- Top with remaining bread slices, serve immediately or wrap tightly and refrigerate up to 24 hours.
Notes
Do not over-mash chickpeas to maintain texture. Use Vegenaise or homemade cashew mayo for best creaminess. Prepare salad ahead but assemble sandwiches just before eating to avoid soggy bread. Variations include adding smoked paprika for spice or swapping half the mayo with mashed avocado for extra creaminess. Use gluten-free bread or lettuce wraps for gluten-free option.
- Prep Time: 10 minutes
- Cook Time: 3 minutes
- Category: Main Course
- Cuisine: Vegan / Plant-Based
Nutrition
- Serving Size: 1 sandwich
- Calories: 350400
- Sugar: 35
- Sodium: 400600
- Fat: 1215
- Saturated Fat: 12
- Carbohydrates: 4045
- Fiber: 810
- Protein: 1518
Keywords: vegan chickpea salad, chickpea sandwich, vegan lunch, healthy sandwich, plant-based lunch, easy vegan recipe, creamy chickpea salad