Easy Chickpea Salad Sandwich (Printable Version)

Protein-packed vegan sandwich with mashed chickpeas, fresh veggies, and creamy tangy dressing, ready in 15 minutes.

# Ingredient List:

→ Chickpea Salad

01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 2 tablespoons vegan mayonnaise
03 - 1 tablespoon Dijon mustard
04 - 1 tablespoon lemon juice
05 - 1 celery stalk, finely diced
06 - 1 small carrot, grated
07 - 2 tablespoons red onion, finely diced
08 - 2 tablespoons fresh parsley, chopped
09 - 1/4 teaspoon garlic powder
10 - Salt and black pepper, to taste

→ Assembly

11 - 8 slices whole grain bread (or gluten-free if desired)
12 - 1 cup lettuce leaves
13 - 1 medium tomato, sliced
14 - 1/2 cucumber, thinly sliced

# Steps:

01 - Using a fork or potato masher, mash chickpeas in a large mixing bowl until mostly broken down but retaining some texture.
02 - Incorporate vegan mayonnaise, Dijon mustard, lemon juice, celery, carrot, red onion, parsley, garlic powder, salt, and pepper. Mix thoroughly until evenly combined.
03 - Taste the mixture and adjust salt and pepper as needed for balanced flavor.
04 - Arrange bread slices on a flat surface. Layer lettuce leaves on 4 slices, then spread chickpea salad evenly, followed by tomato and cucumber slices.
05 - Top with remaining bread slices, slice sandwiches in half, and serve immediately or wrap for later consumption.

# Expert Advice:

01 -
  • It comes together faster than waiting in a drive-through line, and you actually feel good after eating it.
  • The chickpeas give you that satisfying fullness without weighing you down or making you crash an hour later.
  • You can make a big batch Sunday night and have lunch solved for half the week without touching a stove.
02 -
  • Don't over-mash the chickpeas or you'll end up with paste instead of a salad, and the whole thing loses its charm.
  • Let the mixture sit for five minutes before assembling if you have time, the flavors marry and it tastes twice as good.
03 -
  • Use a potato masher instead of a fork if you're making a double batch, it's faster and your hand won't cramp.
  • Add the lemon juice last and taste as you go, too much and it gets sharp, too little and it tastes dull.
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