Smashed Chickpea Salad Sandwich
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.My Smashed Chickpea Salad Sandwich is a meal I make all the time. It’s creamy, crunchy, and full of delicious taste, ready in just 20 minutes and completely mayo-free. My kids love it, and I do too! Whether I need a protein-packed lunch or just want a fresh, easy sandwich, this one always works.
I absolutely love the texture of chickpea, the way they’re hearty, slightly creamy, and so satisfying. Plus, they’re packed with protein and fiber, making them a nutritious staple in my kitchen. That’s why I’m always finding new ways to use them, like in my chickpea tikka masala (so good!).
But as you know, life gets busy, especially when I’m running around with the kids. I needed a quick, easy, and nourishing meal that I could throw together without much effort. That’s how this Smashed Chickpea Salad Sandwich came to be! It’s fast, flavorful, and keeps me (and my little ones) fueled throughout the day.
👩🏽🍳 Why I Love This Recipe
Sandwiches are one of the easiest lunches to put together, but when you’re skipping the usual meat and cheese, you have to get a little more creative. That’s exactly why I love my smashed chickpea salad sandwich recipe – it’s simple, and packed with plant-based protein. Instead of just mashing chickpeas and calling it a day, I made sure every bite had the perfect balance of creamy, crunchy, and fresh. It reminds me of the classic tuna salad I grew up with, but in a way that fits my lifestyle now. My kids love it, my friends always ask for the recipe, and I can never make a batch without sneaking a spoonful straight from the bowl. 😉
Did you know there are plenty of ways to replace tuna in a plant-based sandwich? Jackfruit, artichoke hearts, and hearts of palm all work, but chickpeas make the most sense. They’ve got the right texture, a mild flavor that soaks up whatever you mix in, and they’re loaded with protein and fiber to keep me full. The secret to making this salad truly stand out? The crunch from fresh celery and carrots, the zippy tang from pickles and pickle juice, and that herby brightness from fresh dill. Instead of using mayo, I use the chickpea brine (the liquid from the can) to create a light, creamy texture. The result? A sandwich that’s just as satisfying as the classic, but better for you.
Another reason I keep making this recipe is because it fits my busy life perfectly. Between work, keeping up with my kids, and making sure everyone eats something nourishing, I need meals that are quick, and meal-prep friendly. This chickpea salad lasts for days in the fridge, so I always have something ready to throw on toast, stuff in a wrap, or eat straight from the bowl. So, if you’re looking for a nutritious lunch, a high-protein snack, or a plant-based meal, this healthy salad sandwich does it all.
🥘 Ingredients
The heart of my smashed chickpea salad sandwich is a mix of simple, fresh ingredients that come together perfectly. Here’s what I like to use:
Chickpeas & Aquafaba: I love using aquafaba (liquid from the chickpea can) in baking, but this time, I gave it a savory twist! It makes the chickpea mixture light and creamy without needing mayo.
Almonds: A handful of almonds mixed in with the chickpeas and veggies adds the best crunchy texture. Pumpkin seeds works fine too, for a nut-free meal.
Veggies: Carrots, celery, and pickles bring a fresh crunch and a little tang that makes each bite pop.
Herbs & Seasonings: Fresh dill, lemon juice, garlic, salt, and pepper give my sandwich the classic flavors of a tuna salad, just without the tuna!
🔪 How To Make
I love how easy my smashed chickpea salad sandwich is to make, just 20 minutes and five simple steps to a flavorful plant-based meal that my whole family enjoys.
Drain: I drain the can of chickpeas, making sure to save the liquid for later.
Chop: I add the almonds, carrots, celery, pickles, and dill to a food processor and pulse until everything is finely chopped. Then, I transfer the mixture to a large bowl.
Pulse: Next, I toss the chickpeas into the food processor and pulse until they’re chunky. I remove all but 1/4 cup and add the rest to the bowl.
Blend: I puree the leftover 1/4 cup of chickpeas into a smooth paste.
Mix: I stir the chickpea paste into the bowl with the chopped mixture, then add pickle juice, lemon juice, salt, garlic powder, and pepper. I mix until everything is well combined.
Whip: I pour in the reserved aquafaba and beat it with a stand mixer (using the whisk attachment) or a hand beater until it gets thick and creamy. For extra creaminess, I drizzle in a little oil, but this step is totally optional!
Fold: Once whipped, I add the aquafaba mixture to the bowl and gently fold it into the salad.
Serve: I pile the veggie chickpea salad onto my favorite bread and layer it with fresh cucumbers, tomatoes, and lettuce. Time to dig in!
💭 Expert Tips
My #1 Secret Tip for making my healthy smashed chickpea salad sandwich is to pulse the chickpeas instead of blending them too much. I always make sure to keep a chunky, hearty texture because if they’re over-blended, the mixture turns into a paste, and I lose that classic “smashed” consistency that makes this sandwich so good!
Other Tips To Keep In Mind:
- For a Quicker Version: If I’m short on time, I skip whipping the aquafaba and just use 1/2 cup of chickpeas instead of 1/4 when making the paste. It still turns out creamy and delicious with less effort.
- Use Canned Chickpeas: I always go for canned chickpeas because the aquafaba is ready to use. If I cook my own, I make sure to save the broth to create that same fluffy texture.
- Let It Rest: I like to let the chickpea mixture sit for at least 10 minutes before serving. This helps the flavors blend together for a richer, more flavorful filling.
📖 Variations
My smashed chickpea salad sandwich is one of my favorite quick lunches, and I love how easy it is to switch things up or add in mix-ins. Here are some of my favorite variations:
Mix-Ins: I love switching things up by adding roasted veggies, a handful of seeds for crunch, or fresh greens like arugula or spinach. Fresh herbs like basil, parsley, thyme, or oregano also bring a new depth of flavor.
Add Avocado: Sometimes I top my sandwich with sliced avocado, or for a creamier filling, I swap the aquafaba with 1/2 a mashed ripe avocado.
Curried Chickpea Salad: For a spiced twist, I replace the dill and pickle juice with 1/2 teaspoon curry powder and 1/4 teaspoon turmeric. I also mix in 1/4 cup golden raisins for sweetness and swap almonds for chopped cashews.
Mediterranean Style: I stir in 1/4 cup chopped kalamata olives, 1/4 cup chopped sun-dried tomatoes, and 1/2 teaspoon oregano. So Good!
🍽 Serving Suggestions
My favorite way to serve this vegan mashed chickpea sandwich is by piling on plenty of toppings and switching up the base for variety! Here’s how I typically enjoy it:
Classic Sandwich: I love piling this chickpea salad onto toasted gluten-free bread with crisp lettuce, sliced cucumbers, and juicy tomatoes. It makes the perfect, hearty plant-based sandwich.
Lettuce Wraps: When I want something lighter, I scoop the chickpea salad into crisp romaine or butter lettuce leaves. It’s fresh, crunchy, and so satisfying.
On Flatbread: Spreading this chickpea salad onto soft, warm vegan flatbread is one of my favorite ways to enjoy it. I like to add extra veggies or a sprinkle of fresh herbs for even more flavor.
On Avocado Toast: I love spreading it over my avocado toast for an extra creamy, flavorful bite. It’s a simple, nourishing meal that keeps me full and happy.
🧊 Storage Directions
Refrigerating: I store the chickpea salad in an airtight container in the fridge for up to 3 to 5 days. I keep the bread and toppings separate, and since the mixture tastes great cold, I can serve it straight from the fridge.
Freezing: I don’t recommend freezing this recipe because the chickpea mixture changes texture when thawed. It’s best enjoyed fresh from the fridge.
❓Recipe FAQs
What can I use instead of Chickpeas?
I sometimes use white beans like cannellini or great northern beans as a substitute. The texture is a little softer, but it still tastes just as delicious.
Can I make this without a food processor?
Absolutely! I just use a fork or a potato masher to smash the chickpeas and finely chop the veggies with a sharp knife. It takes a few extra minutes, but it turns out just as good.
What can I use instead of chickpea brine for creaminess?
If I don’t want to use chickpea brine or aquafaba, I like to swap in 1 to 2 tablespoons of tahini, 1 tablespoon of vegan mayo, or a drizzle of olive oil for a creamy texture.
Is this mashed chickpeas salad sandwich kid-friendly?
Yes! My kids love it, especially on soft bread with extra pickles. If they’re not fans of certain seasonings, I adjust the flavors to their taste.
🥣 More Vegan Sandwich Recipes!
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📋 Recipe Card
Smashed Chickpea Salad Sandwich
My Smashed Chickpea Salad Sandwich is a meal I make all the time. It’s creamy, crunchy, and full of delicious taste, ready in just 20 minutes and completely mayo-free. My kids love it, and I do too! Whether I need a protein-packed lunch or just want a fresh, easy sandwich, this one always works.
Servings: 4
Calories: 216kcal
Ingredients
- 1 1/2 cups chickpeas , drained and rinsed, about one 15 oz can
- 6 tablespoons chickpea brine , the juice from can of chickpeas (can drizzle some oil in with this if you want an extra creamy result, see note)
- 1/2 cup almonds , or pumpkin seeds for nut free version
- 1/2 cup roughly chopped carrots
- 1/2 cup roughly chopped celery
- 1/4 cup roughly chopped pickles
- 1 tablespoon roughly chopped fresh dill
- 1 tablespoon pickle juice
- 1 tablespoon lemon juice
- 1/2 teaspoon sea salt
- 1/4 teaspoon garlic powder
- 1/4 teaspoon ground black pepper
- 1/4 cup chopped cilantro , optional for added level of flavor
To serve:
- 4 slices your favorite sandwich bread , gluten-free if needed
- Sliced cucumber
- Lettuce
- Tomato
Instructions
- Drain the can of chickpeas, reserving the juice.
- Put almonds, carrots, celery, pickles and dill into a food processor. Chop into small pieces and put into a large bowl.
- Next add the chickpeas into the food processor and pulse until chunky. Take out all but 1/4 cup and add to the bowl.
- Puree the leftover chickpeas into a paste.
- Add the chickpea paste, pickle juice, lemon juice, salt, garlic powder and pepper into the bowl and mix well.
- Pour in the reserved chickpea brine (you can store the rest for future use), and beat with a stand mixer (with whisk attachment) or beater until it begins to get thick and creamy. You can drizzle a bit of oil here if you want an extra creamy result. You can also skip this step and just leave the mixture as is.
- Add it to the bowl and fold into the mixture.
- Serve on bread with cucumbers, tomatoes and lettuce!
Notes
- My #1 Secret Tip for for making my Smashed Chickpea Salad Sandwich is to pulse the chickpeas instead of blending them too much. I always make sure to keep a chunky, hearty texture because if they’re over-blended, the mixture turns into a paste, and I lose that classic “smashed” consistency that makes this sandwich so good!
- For a Quicker Version: If I’m short on time, I skip whipping the aquafaba and just use 1/2 cup of chickpeas instead of 1/4 when making the paste. It still turns out creamy and delicious with less effort.
- Use Canned Chickpeas: I always go for canned chickpeas because the aquafaba is ready to use. If I cook my own, I make sure to save the broth to create that same fluffy texture.
- Let It Rest: I like to let the chickpea mixture sit for at least 10 minutes before serving. This helps the flavors blend together for a richer, more flavorful filling.
Nutrition
Calories: 216kcal | Carbohydrates: 23g | Protein: 9g | Fat: 10g | Sodium: 419mg | Potassium: 389mg | Fiber: 7g | Sugar: 4g | Vitamin A: 2830IU | Vitamin C: 3.9mg | Calcium: 91mg | Iron: 2.5mg
