Vegan Chickpea Salad Sandwiches
A no-cook, high-protein sandwich filling made with mashed chickpeas, creamy dressing, and crunchy vegetables. Perfect for meal prep or quick lunches.
Ingredients
For the Chickpea Salad:
- 1 can 15 oz chickpeas, drained and rinsed
- 3 tbsp vegan mayo or mashed avocado
- 1 tsp Dijon mustard adds a little zing
- ½ tsp garlic powder flavor boost
- ½ tsp onion powder
- 1 tbsp lemon juice brightens everything up
- ¼ cup celery finely chopped
- ¼ cup red onion finely diced
- 1 tbsp fresh dill or parsley chopped
- ½ tsp salt
- ¼ tsp black pepper
For Serving:
- 8 slices whole-grain bread or 4 wraps
- ½ cup lettuce or spinach leaves
- ½ cup sliced tomatoes
Instructions
- Mash the chickpeas in a mixing bowl until mostly broken down but still slightly chunky.
- Stir in vegan mayo, mustard, lemon juice, garlic powder, and onion powder. Mix well.
- Add chopped celery, red onion, and fresh herbs. Stir to combine.
- Season with salt and pepper, adjusting to taste.
- Spoon the chickpea mixture onto bread or wraps.
- Add lettuce and tomato slices before closing the sandwich.
- Slice in half and serve immediately or refrigerate for later.
Notes
Nutritional Values (Per Serving)
- Calories: 290
- Total Fat: 10g
- Saturated Fat: 1g
- Carbohydrates: 38g
- Fiber: 9g
- Protein: 11g
Vitamins & Minerals (Per Serving)
- Folate: 22%
- Iron: 18%
- Potassium: 15%
- Vitamin C: 12%
- Magnesium: 10%
Additional Notes & Tips
- Swap vegan mayo for hummus or mashed avocado for a different twist.
- Add shredded carrots, chopped pickles, or sunflower seeds for extra crunch.
- Serve over a salad instead of bread for a low-carb option.
- Make it spicy by adding a pinch of cayenne or sriracha.
- Leftovers keep well in the fridge for up to three days.